Iron Curtain WoD 2 & Update
Friday, October 1, 2010 at 9:32AM Without any waste of time - here's WoD 2:
CF/Rx
How many rounds can you do in 6 mins of:
10 Pull-ups
10 Burpees
RTG
How many rounds can you do in 6 mins of:
10 Chest To Bar Pull-ups
10 Dumbbell Snatches (each side for a total of 20 reps). Men use 55 lbs, women use 35.
Standards:
1. Every rep counts. Go till the end.
2. Pull-ups - full extension at the bottom (if there's a elbow/shoulder condition - talk to your judge, but if after a while you show at least one pull-up where your elbows open up more than what you have done to that point - all your reps will be taken away). Chin CLEARLY higher than vertical plane of the bar at the top - butterfly, frog, regular, bicycle, sideways, bartendaz-style any other style of kipping are allowed. For Chest-To-Bar - clavicle or below has to clearly contact bar at the top.
3. Burpees - feet stay shoulder width apart or together - they can not kick out wide. Hand release at the bottom. Hands must clap behind head on the jump (there MUST be a jump!).
4. DB Snatch - the rep starts with DB touching the ground & finishes when the DB is overhead with the arm behind the ear and elbow/knees/hips locked out. How you get it from the floor to overhead is irrelevant as long as it's one movement (even if there's a pressout) and not a Clean + Press/Jerk. How you lower the DB down is irrelevant - help with both hands if needed. DO NOT DROP THE DB! A drop from anywhere above the waist will result in 1 warning. 2nd warning eliminates you from competition. Personally I hate DB's/KB's/empty bars being dropped - DON'T DO IT!
Squat snatching is not required by no means.
Video with some stuff is below with 2009 Iron Curtain Champion Ken G. (it's a bit noisy - I think in the other corner of CFAtl someone was vacuuming).
Coming soon - scoring, deals from sponsors, layout of the facility/grounds/parking.... am I forgetting anything?... and yeah - the final, most exciting WoD Number 4!
Reader Comments (6)
Hand Shredder
Is there a cost for spectators to attend? Show time on your site is listed at 8 am...will the #1 RTG test be after that time? I'd really like to see the muscle ups... Thanks! It looks like a lot of fun & I look forward to cheering the competitors on.
More more MORE!!!!!
this is gunna be great, I'm getting excited to see everyone, and compete side by side with some of the strongest athletes around!!!!!
No fee for spectators. Plan is to start the first event right at 8.
Provided I make it to this WOD, each rep on the DB snatch has to touch the ground or just the first one?
DB touches the ground on every rep.