“WZA 2019 Robin”
2019 Wodapalooza Individual Competition WOD #7
- For Time
- 50/40 Chest-to-Bar Pull-Ups
- Then, 3 Rounds of:
- 12/8 calorie Echo Bike
- 6 Cleans (225/150 lb)
- 60 foot Heavy Axle Bar Front Rack Lunges (170/120 lb)
- Time Cap: 12 minutes
At the start of the workout, the athlete will run down their lane to the rig and perform their designated movement (pull-ups/C2B) while facing the crowd (facing their lane). The athlete will then move to the bike for their prescribed calories. Once they have completed their calories they will move forward to their barbell to perform cleans.
They will repeat this sequence 2 more times in the same fashion. At the completion of the last set of cleans, the athlete must place the barbell behind the axle bar. The athlete may then start their lunges. Each 10 foot section is a rep. Each section must be performed unbroken. If a bar is dropped within a 10 foot section, that entire section must be started over.
Both the athlete and the judge must wait for the event to be over to exit the field, athlete must sign their scorecard before leaving the stage. This workout has a 12mn time cap. The finish mat counts for 1 rep. If an athlete is not able to complete the work in the allotted time-cap, the athlete shall receive a +:01 penalty for every uncompleted repetition added to the time-cap which shall act as their time.
Chest to Bar Pull-ups: This is a standard chest to bar pull-up. Dead hang, kipping or butterfly pull-ups are allowed as long as all the requirements are met. The arms must be fully extended at the bottom, with the feet off the ground. At the top, the chest must CLEARLY come into contact with the bar below the collarbone.
Cleans: A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar.
Front Rack Lunge: Athletes can bring the bar to their shoulder in any fashion. Once the athlete has the bar in the frontal plane, they may begin lunging. At the top of each repetition, the athletes’ hips and knees must be fully extended. At the bottom, the athlete’s knee must make contact with the floor. Athletes may not take extra steps between each lunge. Athletes must perform each designated segment without dropping the barbell from the front rack.
About the wod
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.
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