“ML Open 21.4”
"The Ox," 2021 Masters League Open WOD #4
- AMRAP in 14 minutes
- 20 Bar Facing Burpees
- 21 Deadlifts (80/55 kg)
- 20 Toes-to-Bars
- 21 Wall Ball Shots (9/6 kg, 10/9 ft)
After the call of “3,2,1…GO,” the athlete will do 20 Bar Facing Burpees, then 21 Deadlifts, then 20 Toes-to-Bars, then 20 Wall Balls Shots, this will complete 1 round and then you start again, continuing this cycle for as many reps as possible until the 14 minutes is up.
Score is the total number of rounds and repetitions completed before the 14-minute clock stops.
Bar Facing Burpee: The Burpees must be performed perpendicular to, and facing the Barbell. The athlete can jump or step back to reach the bottom position. The chest and thighs must touch the ground with the athlete’s head behind the Barbell. The athlete must jump over the Barbell with a two-foot take-off – touching the bar, skipping over the bar is NOT PERMITTED unless your division/category allows it.
Deadlift: The rep begins with the Barbell on the ground.
The athlete’s hands must remain outside of the knees – Sumo Deadlifts are NOT PERMITTED. The athlete’s arms must remain straight throughout the lift. Bouncing the Bar from the ground is NOT PERMITTED. The rep is completed when the athlete’s hips and knees are at full extension and the athlete’s head and shoulders are behind the Bar.
Toes-to-Bar: The Athlete begins the Toes-to-Bar by hanging from the Pull-Up Bar with arms fully extended. Over hand, under hand or mixed grip is permitted. The athlete’s heels must be brought back behind the Bar. The rep is complete when the athlete’s feet come in contact with the Bar, simultaneously and between the athlete’s hands.
Wall Ball Shot: The Medicine Ball must be in the support position in front of the body at the start of each rep. The athlete must squat until the hip crease is below the top of the knee. A Squat Clean is allowed as long as the Ball begins on the ground. The rep is completed when the centre of the Ball hits the target at or above the height stated for the athlete’s division and category.
AMRAP in 14 minutes
20 Bar Facing Burpees
21 Deadlifts (70/50 kg)
21 Wall Ball Shots (9/6 kg, 10/9 ft)
AMRAP in 14 minutes
20 Bar Facing Burpees (Step Over)
21 Deadlifts (60/40 kg)
20 Knee Raises
21 Wall Ball Shots (6/3 kg, 10/9 ft)
About the wod
Background: “The Ox” (a.k.a.: “ML Open 21.4”) was the last of 4 WODs for the 2021 Masters League Open competition.
The Masters League is the premier Functional Fitness competition in Australia that has been carefully crafted with athletes in mind to give everyone an opportunity to shine. There are three divisions: Soldier (Beginner), Warrior (Intermediate), and Hero (Rx). Each division will have the following age group: 35-39, 40-44, 45-49, 50-54, 55-59, 60-69, 70+.