Regionals Team WOD
Team Jackie 1man 1 lady
1man and 1 lady will be in a team
1000m row
50x thursuters 45# bar
30x pull ups
15min time cap
Notes
For this event, the two-person team will begin with the female athlete on the rower and the man standing behind on their starting mat. At the call of "3-2-1 … Go!" the female member grabs the handle, begins rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, she moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete, she runs to the finish mat, and then the male athlete will move to the rower, and begin rowing. He then proceeds through the same sequence the female performed. Once the 30th pull-up is complete, he runs to the finish mat and the workout is finished.
For this event, the two-person team will begin with the female athlete on the rower and the man standing behind on their starting mat. At the call of "3-2-1 … Go!" the female member grabs the handle, begins rowing and rows 1,000 meters, then gets off the rower and moves to a designated area to perform 50 thrusters. After the 50th thruster, she moves to the pull-up bar and performs 30 pull-ups. Once the 30th pull-up is complete, she runs to the finish mat, and then the male athlete will move to the rower, and begin rowing. He then proceeds through the same sequence the female performed. Once the 30th pull-up is complete, he runs to the finish mat and the workout is finished.
Scoring
The team's score is its total time. If a team does not finish within the 15-minute time cap, its score is 15:00, plus a one second penalty for each repetition not completed (every 100 meters on the rower constitutes one repetition) and a one-rep penalty for not making it to the finishing mat.
The team's score is its total time. If a team does not finish within the 15-minute time cap, its score is 15:00, plus a one second penalty for each repetition not completed (every 100 meters on the rower constitutes one repetition) and a one-rep penalty for not making it to the finishing mat.
Row
Athletes will start on the rower. They must remain on the rower until the display reads greater than 1,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row.
Athletes will start on the rower. They must remain on the rower until the display reads greater than 1,000 meters. The athlete may coast over the required distance, but cannot make an attempt to get off the rower (e.g., unstrapping early or standing up) until they are past the required distance. The athlete may adjust the damper setting and foot positions at any time during the row.
Thruster
This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. At the bottom, the hip crease must pass below the knees. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended. A squat clean into the thruster is allowed if the bar is on the ground.
This is a standard barbell thruster in which the barbell moves from the bottom of a squat with the barbell in the front rack position to full lockout overhead. At the bottom, the hip crease must pass below the knees. At the top, the barbell must be over the center of the body with the hips, knees and arms fully extended. A squat clean into the thruster is allowed if the bar is on the ground.
Pull-up
This is a standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.
This is a standard pull-up. At the bottom, the arms must be fully extended. At the top, the chin must break the horizontal plane of the bar. Any style of pull-up is permitted, as long as all the requirements are met.
