SPISLAND GAMES 26 WOD 1

" LITTLE HAND SAYS IT'S TIME TO ROCK N ROLL"

3 Stations1 minute of Work, :30 Second Transition

-15 Single Unders -Max Reps Overhead Squat

:30 Sec Transition

-15 Single Unders -Max Reps Hang Power Snatch

30 Sec Transition-15 Single Unders-Max Reps Full Snatch

Total Reps for all 3 Barbell Movements is the Score

Teams

-15 Single Unders -Max Reps Overhead Squat

:30 Sec Transition

-15 Single Unders -Max Reps Hang Power Snatch

30 Sec Transition-15 Single Unders-Max Reps Full Snatch

Different Athlete at each station. 1 athlete per station.

Total Reps for all 3 Barbell Movements is the Score

WORKOUT VARIATION

Rx’d (Male/Female)

OHS (115lb/75lbs)

Hang Power Snatch (135lbs/95lbs)

Full Squat Snatch (155lbs/105lbs)

Teams

OHS (115 lbs/75 lbs)

Hang Power Snatch (135lbs/95lbs)

Full Squat Snatch (155lbs/105lbs)

Intermediate (Male/Female)

OHS (95lb/65lbs)

Hang Power Snatch (115lbs/75lbs)

Full Squat Snatch (135lbs/85lbs)

Teams

OHS (95lb/65lbs)

Hang Power Snatch (115lbs/75lbs)

Full Squat Snatch (135lbs/85lbs)

Scaled (Male/Female)

OHS (75lb/45lbs)

Hang Power Snatch (95lbs/65lbs)

Full Squat Snatch (115lbs/75lbs)

Teams

OHS (75lb/45lbs)

Hang Power Snatch (95lbs/65lbs)

Full Squat Snatch (115lbs/75lbs)

WORKOUT FLOW

• All athletes will be lined up behind each other Conga Line Style at the 1st Barbell of OHS

• At 3,2,1 Go Athlete will complete SINGLE UNDERS. In the remaining time the same athlete will complete as many reps as possible of OHS

• Once the 1 minute of work is complete that athlete (Or Team) will move on to the 2nd Barbell of Hang Power Snatches. If in a Team a DIFFERENT athlete must complete the Hang Power Snatches

• The Next Athlete/Team waiting to go will move up to the 1st Barbell and wait to begin Station 1 during the 30 sec transitions

• At 3,2,1 Go Athlete will complete SINGLE UNDERS then in the remaining time, the same athlete, will complete As Many Reps as Possible of Hang Power Snatches

• Once the 1 minute of work is complete athlete (or Team) will move on to the 3rd Barbell of Full Squat Snatches. If in a Team a DIFFERENT athlete must complete the Full Squat Snatches

• The Next Athlete/Team waiting will move up to the next barbell staying in the order of the line

Movement Standards

Barbell Overhead Squat:

1. Rep begins and ends w/ barbell fully locked out overhead with athlete’s hips, knees,

   and arms fully extended, and the bar directly over the middle of the body when viewed

   from the side.

2. The hip crease must be below the top of the knee at the bottom of the squat (below

   parallel)

a. A full Squat snatch is permitted but not required to start the movement if the Standard depth is achieved.

3. The rep is credited when the bar is overhead and:

1. Hip crease must be below the top of the knee at the bottom of the squat (below

   Parallel)

2. Full Lockout overhead

3. Athletes’ hips, knees, and arms fully extended

4. Barbell directly over the middle of the body

• Squatting TO parallel or above parallel (hip crease is at or above the knee) • Lowering the bar before reaching full extension of the knees, hips, or arms

Hang Power Snatch:

1. Rep begins with knees, hips, and shoulders in line holding the barbell

   1. 1st rep MUST make clear attempt to stand the barbell up w/ knees, hips, & shoulders in line before moving into hang position (CANNOT START MOVMENT FROM THE FLOOR)

   2. Going from Completed Rep into consecutive Hang Snatch is permitted

   3. If the barbell is dropped the rep must begin from standing w/ knees, hips, &

      shoulders in line before moving into hang position

2. The rep is credited when:

   1. The barbell must be lifted overhead in one motion (NO CLEAN & JERKS)

   2. Arms are fully extended directly over the middle of body

   3. Movement must pass any depth of squat, except below parallel

   4. Athletes’ hips, knees, and arms fully extended

   • Start rep from the floor• Lowering barbell before reaching full extension of the knees, hips, or arms • Muscle Snatching

Full Squat Snatch

1. Start Rep w/ Bar on the grounda. If using empty Barbell or Smaller than Standard Bumper Plates, each rep must

begin with Barbell clearly below the knees2. Bar must be lifted Overhead in one smooth motion in the squat position w/ hip crease

clearly below the top of the knee in the bottom position of the squat (below parallel) a. Only Squat Snatches are allowed

3. The rep is credited when the bar is Overhead and:

1. Hips & Knees are extended

2. Feet are in line

• Lowering the bar before fully extending the hips and knees• Not Touching the Floor at the start of each Rep• Squatting TO parallel or above parallel (hip crease is at or above the knee)