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“NCC Qualifier 19.4”

"Grind House," 2019 Northern California Classic Online Qualifier WOD #4

172 5
  • AMRAP in 15 minutes
  • 60 Kettlebell Swings (24/16 kg)
  • 50 calorie Assault Bike
  • 40 Toes-to-Bars
  • 30 Hang Cleans (135/95 lb)
  • 20 Strict Handstand Push-Ups

Event 4 begins with 60 Kettlebell Swings. After completing that work, the athlete moves to the Assault Bike for 50 calories, then 40 Toes-to-Bars, then 30 Hang Cleans, and finally 20 Strict Handstand Push-Ups.  If there is additional time remaining on the clock after finishing the Handstand Push-Ups, athletes will move back to the Kettlebell and begin the workout again.  

Score is total reps completed.  

Movement Standards

Kettlebell Swing: The swing begins with the Kettlebell off the ground and arms extended and finishes with the Kettlebell directly overhead with arms extended.  The bottom of the Kettlebell should be facing the ceiling and the head clearly visible in front of the arms. A bent arm finish or tilted Kettlebell finish is not permitted.

Assault Bike: Assault Bikes must start at zero and finish at 50 calories.

Toes-to-Bar: The rep begins with the athlete’s arms extended and feet off the floor.  The rep is completed when both feet touch the Bar simultaneously inside the width of the athlete’s grip.  The heels must pass behind the plane of the Bar to begin each new rep.

Hang Clean: The rep begins with the bar above the knee with legs and arms extended.  The rep is completed when the Bar is in the front rack position with the elbows clearly in front of the Bar and the legs extended.  The Bar may not travel below the knee unless being dropped between reps.  The arms must extend between repetitions.  No bent arm cycling allowed.  

Strict Handstand Push-Up: The rep begins with the athlete against the wall in handstand position.  The hands must stay within a 36″ wide and 34″ away from the wall. The rep is completed when the athlete has touched their head to the floor and regained full extension of the arms in handstand.  No kipping or using the legs to assist the Push-Up.

Scaling Options

AMRAP in 15 minutes
60 Kettlebell Swings (24/16 kg)
50 calorie Assault Bike
40 Knee Raises
30 Hang Cleans (95/65 lb)
20 Hand Release Push-Ups

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Background: “Grind House” (a.k.a.: “NCC Qualifier 19.4”) was the fourth of 5 total WODs of the 2019 Northern California Classic “Norcal” Online Qualifier competition.

Norcal Classic is a 3-day event highlighting different aspects of fitness culture and lifestyle in the Northern California region to be held on June 28-30, 2019.

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