“WZA The Ocho Chipper”
Wodapalooza 2019, Individual WOD #5
- For Time
- 30/20 Bar Muscle-Ups
- 30 Hang Power Cleans (155/105 lb)
- 30 Deficit Handstand Push-Ups (4/2 in)
- 30 Front Squats (155/105 lb)
- 30 Toes-To-Bars
- 30 Shoulder-to-Overheads (155/105 lb)
Bar Muscle-Up: The bar muscle up begins with the athlete at a dead hang on the pull-up bar. Arms must be fully extended with feet off of the ground. Kipping of any kind is permitted as long as feet do not pass the height of the pull-up bar.
At the top of each repetition, the elbows must be fully locked out while the athlete is in a position of support above the bar. Athletes may not rest on the bar using a weight belt, laying on their torso, hip, etc. In the locked out position, the hands are the only point of contact helping the athlete stay in support. Athletes cannot remove their hands from the pull-up bar in the position of support.
Hang Power Clean: Bar must be deadlifted first before engaging in any pulling movement, and must clearly stop at the hip. Bar must be received in the front rack position in one motion from the hang position and may not be lowered below the knees. Full extension of the hips and knees must be achieved with the bar in the front rack position for the rep to count. Reps can be unbroken or partitioned as needed.
Handstand Push-Up: Every repetition of the handstand push-up begins and ends at the top of a handstand, with the arms fully locked out, the heels in contact with the wall, the hips open and the body in line with the arms. The feet do not need to remain in contact with the wall for the entire movement, but both must touch the wall at the top of the movement. Kipling is allowed.
Front Squat: In the front squat, the barbell must be held in the front rack position. The hip crease must clearly pass below the top of the knees in the bottom position. At the top, the knees and hips must be completely open with the barbell in control. A full squat clean on the first repetition will count as a repetition as long as all the above requirements are met.
Toes-to-Bar: The athlete must go from a full hang position to having the toes touch the pull-up bar. Both feet must touch the bar at the same time, inside the hands. The arms and hips must be fully extended at the bottom and the feet must be brought back behind the bar.
Shoulder-to-Overhead: The athlete must start with a barbell on the shoulders and move the bar overhead with the arms any way (ie: strict press, push press, push jerk, etc.) The barbell must come to a full lockout overhead, with the hips, knees, and arms fully extended, and the bar directly over the middle of the athlete’s body for the rep to count.
What began as a grassroots 1-day fitness competition with 145 athletes and 500 spectators in 2012, Wodapalooza (WZA) has since established itself as the world’s premier Functional Fitness Festival. The Wodapalooza descends on Miami’s Bayfront Park for 4-days each January and brings together thousands of athletes, spectators and fitness fanatics to celebrate fitness, community, and life.