Garage Games WOD #4 – “Awful Waffle”

“Awful Waffle”
40 Calories
35 Double Unders
30 Kettlebell swings
25 Hand release push-ups
20 Deadlifts (225,145)-strip bar when done
15 hang power cleans  (135,95)
10 shoulder to overhead

13 minute cut-off
Scaled – 70 singles, KB (1,26), DL (185,95)


Row – The athlete must wait for the 3-2-1 Go! Call before grabbing the handle.  In the event that the athlete touches the handle before the call there will be a 5 burpee penalty assessed after the row.  The athlete may not let go of the handle until the screen reaches 40 calories and the judge gives the okay.  If the athlete let’s go early an additional 5 burpees will be assessed.  After completing the row and any burpees the athlete must stand up the rower before preceding the dubs.

Dubs – Rope passes under twice with each jump.

KB Swings – No droopy kettlebells will be allowed but the standards will not be as strict as the 2011 Regionals.  Point the bell end straight up with ears visible in front of arms and shoulders, hips and ankles all in a straight line.

HRPU – Lead with the chest, no flopping allowed. The chest must touch the ground before the legs do.  Full arm lock out at the top of each rep.

Deadlifts – Hips fully open at the top, knees locked out and shoulders behind the bar.  Both sets of plates on the bar must come in contact with the ground for each rep at the same time.  You may drop from the top.  No bouncing of the bar is allowed.  After completing the deadlifts, the athlete is responsible for stripping the bar down to the correct weight.

Hang Power Cleans – Each rep initiates from the hang postion.  If you pick the bar up off the floor there must be a clear stop at the hips before preceding to your hang power clean.  Stand up fully with the weight with the feet directly under the hips for each rep before lowering the weight.

Shoulder to Overhead – You may press, push press, Cuban press, push jerk, split jerk.  If you push or split jerk, you must stand up fully with the weight with the feet directly under the hips for each rep.  There must be clear visibility of the ears in front of the arms for each rep and the athlete must show control at the finish position.