Showdown WOD Announcement: Slay

Oct 20th, 2017

Category: Uncategorized

Showdown WOD Announcement: Slay

“Slay”

Advanced
50 Wallballs (30, 20)
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Squat Snatches (50, 35)
15 Burpee Box Jumps
20 Alternating Single Arm Dumbbell Snatches
Rx
50 Wallballs (20, 14)
Then 2 Rounds:
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Snatches (50, 35)
Intermediate
50 Wallballs (14, 10)
Then 2 Rounds:
15 Burpee Box Jumps (24″, 20″)
20 Alternating Single Arm Dumbbell Snatches (35, 20)

Time Cap: 10 Minutes

Standards
Wall Balls
Hip crease must pass below the knee for every rep and the ball must make contact at or above the target. If the ball is dropped, it must settle and come to a full stop before starting the next rep. All athletes will shoot to a 10’ target.

Burpee Box Jumps
Athletes must be perpendicular to the box when performing the burpee. No lateral burpees or jumps will be allowed. Chest and legs must make contact with the ground at the bottom of the burpee. At the top of the box jump, athletes must stand to full extension with hips, knees and shoulders fully extended. Stepping down is allowed in all divisions. A two foot take off is required on every jump in the Advanced and Rx divisions. Stepping up will be allowed in the Intermediate division.

Single Arm Snatches
Both heads of the dumbbell must touch the ground at the same time at the start of each rep. The dumbbell must be locked out with the arm fully extended over the shoulder and in line with the ear. The dumbbell then must be controlled on the way down for a successful rep. There will be no dropping the dumbbells from above the knee. Doing so will result in a no rep. Athletes must alternate arms on each rep. If an athlete receives a no rep, he/she must complete a successful rep on that side before switching arms.
In the Squat Snatch (Advanced Only), the athlete must past through a squat and stand to full extension. A single arm power snatch into a single arm overhead squat will be allowed. All other standards apply here as well.