WOD - April 9, 2020
United in Movement
WORKOUT 4
9 Minute as Many Reps as Possible
30-20-10
Alternating Hang Dumbbell Clean & Jerk
Butterfly Sit-Ups
Right into
30-20-10
Alternating Hang Dumbbell Snatches
Butterfly Sit-Ups
M: 50lb Dumbbell
W: 35lb Dumbbell
Link above will show all scale options.
Flow
Compete Division
This workout begins with the athlete standing tall and the dumbbell on the floor. At the start of the clock, the athlete will begin by deadlifting the dumbbell, and performing the set of 30 Alternating Hang Clean and Jerks. Once finished with 30 repetitions, the athlete will perform 30 butterfly sit-ups. After the completion of the first set, the athlete must perform two more sets of 20 repetitions of each movement and 10 repetitions of each movement. After the final repetition of the set of 10, the athlete may go right into the second couplet of movements, performing the same rep scheme of 30 of each movement, then 20, then 10. At the completion of the 10 Butterfly Sit-ups, if time remains the athlete may now start at the beginning of the first couplet with 30 repetitions of the alternating hang dumbbell clean and jerks.
The athlete score will be the total number of repetitions completed before the 9 minute time cap.
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Move Hard or Just Move Division
This workout begins with the athlete in a plank position. At the start of the clock, the athlete will begin by deadlifting the dumbbell, and performing the set of 30 mountain climbers. Once finished with 30 repetitions, the athlete will perform 30 butterfly sit-ups. After the completion of the first set, the athlete must perform two more sets of 20 repetitions of each movement and 10 repetitions of each movement. After the final repetition of the set of 10, the athlete may go right into the second couplet of movements, performing the same rep scheme of 30 of each movement, then 20, then 10. At the completion of the 10 butterfly sit-ups, if time remains the athlete now may start at the beginning of the first couplet with 30 repetitions of the mountain climbers.
The athlete score will be the total number of repetitions completed before the 9 minute time cap.
Equipment
– 1 Dumbbell 50lb (22.5kg) for men, 35lb (15kg) for women
– Ab-mat (optional)
Movement Standards
Alternating Dumbbell Clean and Jerk
The dumbbell must originate on the floor. From there the athlete must take the dumbbell to a hang position. With the athlete standing tall, knees and hips must be fully extended before the first repetition of each set. With the dumbbell at the shoulder, a shoulder press, push press, push jerk or split jerk may be used, as long as the elbow, shoulder, hips, and knees are fully extended, and the dumbbell finishes directly over the body with the feet in line. The athlete must switch hands after every repetition, and must do so below the athlete’s eyes. After each repetition, the athlete must bring the dumbbell below the athlete’s waist with a locked out arm.
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Alternate Dumbbell Hang Snatch
The dumbbell must originate on the floor. From there the athlete must take the dumbbell to a hang position. With the athlete standing tall, knees and hips must be fully extended before the first repetition of every set. From there the athlete must take the dumbbell into an overhead position in a single motion, with feet, hips and shoulder fully extended. The athlete must switch hands after every repetition, and must do so below the athlete’s eyes. After each repetition, the athlete must bring the dumbbell below the athlete’s waist with a locked out arm.
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Butterfly Sit Ups
This movement starts with the athlete sitting on the floor, in a butterfly position with the soles of the feet together. The athlete must touch the floor behind their shoulders with both hands, and from there, bring their shoulders past their waist, and then touch the ground in front of their feet with both hands. The athlete is allowed to use an ab-mat if they have access to one.
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Mountain Climbers
This movement starts with the athlete facing down in a plank position, arms fully extended and hands on the floor. From there, one knee must be brought to the athlete’s chest and make contact with the athlete’s arm, while maintaining contact with the floor with both hands and one foot. This leg must come back to a full extension, to achieve a plank position in order to move to the other leg for the next repetition. For the alternative divisions touching the arm with the knee is not mandatory. A piked or snaked back is not acceptable for our “Move Hard” divisions.
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Plank Up and Downs
This movement starts in a push up position, with elbows extended and the check off the floor, with a straight back. From there the athlete must put one elbow in contact with the ground, followed by the other elbow, then the first elbow is locked out, followed by the other arm, in that order.. This full rotation is considered one repetition. For the alternative divisions, the athlete’s knees are allowed to remain in contact with the floor throughout the duration of all repetitions.
