|Come to class prepared to give your favorite movie quote.||WOD:|| Performance WOD 4
12 Minute AMRAP
30 Burpee Box Jumps 30″/24″
30 Over Head Squats at 115#/80#
30 Toes to Bar
10 Muscle Ups
-For the Burpee Box Jumps, at the bottom of each burpee, the athlete’s hips and chest must make clear contact with the ground. From there, both feet simultaneously must leave the ground and land on top of the box. You must come to full extension at the knees and hips for each rep to count.
-For the overhead squats, the athlete must demonstrate control by maintaining the bar overhead with arms/elbows completely locked out for the entire movement. At the bottom of the squat, the hip and butt must be just below parallel and the crease of the knee. Once at the top, the athlete must stand all the way up to full extension so the that one’s knees and hips are completely open for each rep to count.
-For the toes-to-bar, the athlete must start from a full hang; arms and hips straight and fully extended, to having both feet simultaneously touch the pull up bar. At the bottom of the hang position, the athlete’s feet must come back behind the bar, not in front for each rep to count.
-In the muscle-up, the athlete must start each rep from a hanging position, into a full lock out position above the hanging rings. False grips and kipping are allowed, but fixed rings or straps will not be permitted. In terms of the swing or kip, we will not allow one’s feet to clear the height of the rings or any other variation that’s not demonstrated in the video above. Also, all rings must be set 1 fist above the athlete’s reach.
-For AbMat Sit Ups, athletes are required to “butterfly” their feet; bottom of shoes are touching. Athletes must start in upright position with arms out no further then 90 degrees. Must precede all the way back so that both shoulder blades make contact with the floor. Swinging of the arms will NOT be prohibited. At the top of the sit-up, the athlete is required to touch their toes NOT their heels for each rep to count.
-For the pull ups, you can choose from either Dead-hang, Butterfly, or Kipping Pull Ups. As long the athlete’s arms are fully extended in the hang position and the chin clears the horizontal plane of the bar for each rep to count.
-For the ring dips, the movement starts with the athletes arms completely locked out above the rings. The athlete will be required to go below parallel, ring to arm pit. The athlete must return back to full lock out position in order for the rep to count.