OC Throwdown – WOD 3

30 Nov

Aloha Guys and Gals!

If you have been following my blog series about the 2013 OC Throwdown this is the last installation. WOD #3 has been announced. It is a 20 Min AMRAP of Muscle-ups, Overhead Squats, and Toes to Bar. The OC Throwdown is the premier fitness competition and a precursor to the CF Games. Anyone who is anyone in CF will be doing the competition. People who have not been invited have the chance to qualify via qualifying WODs. The last of the qualifiying workouts has been announced. The top 60 men and women will qualify.

WOD #3 is a 20min Amrap of: 4 Muscle-ups, 6 Overhead Squats, and 9 Toes to Bar. The standards are the normal
games standards: Muscle Up-This is a standard ring muscle-up. The arms must be fully extended at the bottom with the hands turned out. A false grip is recommended but not required. The athlete must be pressed out completely (arms straight) at the top. Kipping the muscle-up is permitted. Gymnastics swings where momentum is carried from the top of the movement are not permitted. Overhead Squat-This is a standard overhead squat. The barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the knee cap. At the top, the knees and hips must be completely open with the barbell over heels. The judges will be particularly strict about ensuring the hip becomes fully open at the top (no leaning forward). Toes 2 bar -The athlete must go from a full hang to having the toes touch the pull-up bar. The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front. Both feet must touch the bar together at some point. The arms can be bent or straight.

Watch the standards video!

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If you got some spare time in the gym try the workout out! Let me know how it goes.

-Erik “Dirty” Alvarez

  • About Erik Alvarez

    Erik Alvarez is the head coach at CrossFit Kailua and has been a crossfitter for 5 years. When not working at CrossFit Kailua he can be found frolicking in the forest with mythical creatures. He also enjoys keeping it real and has been known to keep it the realest.
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