WOD #TBD: “Inject the Venom”
Presented by Hen of the Wood
Workout #TBD*: “Inject the Venom”
This workout is an EMOTM (Every-Minute-on-the-Minute) Workout. Partners will alternate each minute of work. EXAMPLE: Partner A works during the first minute, while Partner B rests; Partner B works during the second minute while Partner A rests, etc.
Workout Description – EMOTM, 10 Min:
Partner A: Perform 7 Hang Squat Cleans at your prescribed weight. In the time remaining within that minute, perform as many lateral-hop burpee-over-bar as possible. At the 1:00 Mark, Partner A rests, while Partner B performs 7 Hang Squat Cleans at their prescribed weight, followed by as many lateral-hop burpee-over-bar as possible within the time remaining within the minute. Partners A and B will continue to alternate each minute for the full 10 minutes.
Prescriptions for genders and divisions are as follows:
|OPEN MALE:||OPEN FEMALE:||“NQFT” MALE:||“NQFT” FEMALE:|
|Hang Squat Clean:||
|93 lb.||115 lb.||
The team that accumulates the MOST burpees within the workout within each division will win this event. In the event that two teams are tied for the total number of burpees performed: Tiebreaks will be awarded to the team that performs the MOST burpees during the first 2:00 of the workout (IE whichever team performs the most burpees between Partner A and Partner B during each Partners first respective minute of work will be awarded the tie-break).
SCORING EXAMPLE #1: Team Duke and Duke decides that Billy-Ray will go first during this workout. This means he will be working when the time on the clock reads as follows:
- Between 0:00 and :59;
- Between 2:00 and 2:59;
- Between 4:00 and 4:59;
- Between 6:00 and 6:59;
- Between 8:00 and 8:59 .
When the workout starts, Billy Ray picks up the barbel, and performs 7 Hang Squat Cleans at his prescribed weight in :18. He then has :41 to perform as many lateral-hop burpees-over-the-bar as possible before the clock reads :59. Billy-Ray may stop at anytime before :59; he may not work after :59. Any work performed after this time would not be counted. When the clock reads :59, Billy-Ray has performed 18 burpees. At the 1:00 mark, Billy-Ray’s partner Louis picks up the barbell (each team shares one barbell), and performs 7 Hang Squat Cleans at the prescribed weight in :20. He then has :39 to perform as many lateral-hop burpees-over-the-bar as possible before the clock reads 1:59. Louis may stop at anytime before 1:59; he may not work after 1:59. Any work performed after this time would not be counted. When the clock reads 1:59, Louis has performed 16 burpees. Team Duke & Duke’s Tiebreak score is 34 (Billy-Ray’s 18 plus Louis’s 16). Team Duke and Duke continues in this fashion until the 10:00 mark. At the 10 minute mark, they have performed a total of 114 Burpees. Team Duke & Duke’s Score for this event: 114, with a tie-break score of 34.
- Athletes must alternate. Athlete A must work between minute 0:00 and 0:59; Athlete B must work between minute 1:00 and 1:59, and so on.
- Hips need not open fully as each athlete jumps over the bar;
- Athletes must make a 2-footed jump over the bar for each burpee. In the event an athlete does NOT complete a 2-footed hop, they must step back over the the side they left from, and re-do the jump (not the burpee)
To be posted shortly.
WHY THE ASTERISK*?:
As an added bonus…we will not be disclosing the order in which athletes will be required to complete the workouts until the Week prior to the competition.