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6
Dec

Saturday — Trodo Open

The Trodo Open WOD

TEAM-OF-4, AMRAP, 15MIN

Team-of-4 will complete as many reps as possible of the following movements in 15 minutes. 

Row, Russian Kettle Bell Swings, Wall Balls. 

 Athletes can switch at any time, and there are no minimum work requirements, up to 3 athletes work at time.

Weight and Movement Standards

RUSSIAN KETTLE BELL SWINGS

WEIGHT STANDARD

 

  • CAT1: 53#, 35#
  • CAT2: 44#, 26#
  • CAT3: choose your own weight
  • MASTERS: 44#, 26#  

MOVEMENT STANDARD

  • Rep starts with the kettle bell below hip height and bottom of the kettle bell below the frontal plane
  • Kettle bell must be brought to above eye level and arms must be locked out straight at the top position; bent arms will result in a no rep

ROW

MOVEMENT STANDARD

  • Rowing is scored as 1 rep per calorie pulled

WALL BALLS

WEIGHT STANDARDS

CAT1: 20# @ 10’ target, 14# @ 9’ target

CAT2: 14# @ 10’ target, 10# @ 9’ target

Masters: 14# @ 10’ target, 10# @ 9’ target

CAT3: choose your own weight and target height

MOVEMENT STANDARD

  • Reps begin with med ball the athlete’s hands and standing in full upright position
  • Athlete achieves a full depth squat with hip crease below the top of the knee
  • Ball must hit the center of the target at the required height
  • Ball does not need to be caught for the rep to count
  • Ball must be in the hands of the athlete before the start of the squat; cannot be picked up at the bottom of the squat

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