Showdown WOD Announcement: Bruised Ego

Oct 21st, 2017

Category: Uncategorized

Showdown WOD Announcement: Bruised Ego

 

“Bruised Ego”

Advanced
60/50 Calorie Row
10 Strict Deficit Handstand Push Ups (3.25″/2″)
20 Deficit Handstand Push Ups (3.25″/2″)
60/50 Calorie Row
Rx
60/50 Calorie Row
30 Handstand Push Ups
60/50 Calorie Row
Intermediate
60/50 Calorie Row
30 Push Ups
60/50 Calorie Row

Time Cap: 10 Minutes

Standards
Row
Men will row 60 calories; women will row 50 calories. Athlete can set the foot straps and damper wherever they would like before the start of the WOD. Athletes will begin in the seated position with the monitor on. Hands will remain off of the handle until the call of “Go.” Must hold handle until calories are completed. A 3 burpee penalty will be assessed for releasing the handle before the full calories are complete on the screen.

Deficit Handstand Push Ups (Advanced Only)
Men will have a 3.25” deficit. Women will have a 2” deficit. Athletes may place their hands anywhere on top of the plates, but fingers may not be in the holes to gain leverage or gripping the outer edges of the plates. Feet must stay within the hands for the entirety of the rep. Ears must be in line with the arms at the top (similar to a push press) in order for a rep to count. Feet must be in contact with the wall the top of each rep in order for it to count. During reps 1-10 (must be strict), no other part of the body can come in contact with the wall at any point during the rep. Kipping will be permitted for reps 11-30. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep, showing control at the top, in order for the rep to count. Hips may be in contact at the bottom of the wall in order to kip, but once the athlete begins to travel back up, no other part of the body can come in contact with the wall.

Handstand Push Ups (Rx)
Hands must stay within a 36×24 inch box. Ears must be in line with the arms at the top (similar to a push press) in order for a rep to count. Feet must stay within the hands for the entirety of the rep. Feet may come off of the wall to kip, but must be in contact with the wall at the top of each rep in order for it to count. Hips may be in contact at the bottom of the wall in order to kip, but once the athlete begins to travel back up, no other part of the body can come in contact with the wall. Athletes in the Rx division may also choose to complete strict handstand push ups. A mix of both is allowed.

Push Ups (Intermediate)
A set of (3) 45# plates will be set up with an AbMat in the middle. One hand on each plate, and two feet on the back plate. Hands and feet must remain on the plates at all times. Fingers may not be used inside of the holes of the plates for leverage. Chest must make contact with the AbMat at the bottom of the movement and athlete must be in a plank position with the elbows locked out at the top. Excessive snaking on the way up will result in a no rep.