“ETB Qualifier 19.1”
2019 ELFIT Throwdown Bahrain Qualifier WOD #1
- AMRAP in 14 minutes
- 60 Wall Ball Shots (20/14 lb, 10/9 ft)
- 40 calorie Row
- 20 Burpees Box Jump Overs (24/20 in)
This workout begins with the athlete standing tall and not touching any equipment… The medball, wall ball target, box and the rower must be in full view. At the call of “3-2-1 … go,” the athlete will pick up the ball and perform 60 Wall Balls before moving to the rower and doing 40 calories followed by 20 Burpees box jump overs. Athletes will continue following this pattern for as many reps as possible within the 14 minutes time cap.
Score is the total number of reps completed before the 14-minute time cap.
Wall Ball Shot: For every wall ball shot, the athlete must pass below parallel, with the hip crease clearly below the top of the knee. The athlete may start with a squat clean of the med ball. The ball must hit the designated target in each rep.
Burpee Box Jump Over: The burpee box jump begins with an athlete using a box set to the required height. Each repetition begins with the athlete facing the box. The athlete shall then perform a burpee, facing the box. Any style of burpee is allowed however the athlete’s chest and thighs to come in contact with the floor.
The athlete must then jump themselves to a standing position with both feet in contact with the floor. From here, the athlete must jump with a two-foot takeoff either on top of the box or directly over the box. If landing on top of the box, the athlete may step or jump down on the opposite side. However, both feet must pass directly over the box. Also, no hip extension is required on top of the box or at any point.
Once both of the athlete’s feet come in contact with the ground on the opposite side of the box in which the repetition started, that rep shall be counted. The athlete must always start each repetition facing the box. Lateral burpees to the box will not be accepted.
Row: Athlete must remain on the machine until 40 calories is on the display. Athletes judge may reset the monitor for the athlete as long as the screen is clearly set to zero each round.
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