BACFAT Finale at Arenal Fitness

13
Oct

BACFAT Finale at Arenal Fitness

WOD – Easier to understand in person than looking at it on paper πŸ™‚Β  Teams of 4 – 2 guys (#1 & #2), 2 girls (#3 & #4) Buy In: 400m team carry 24 reps, junkyard dogs – 24 reps per team of 2 – 12 reps for each team member then: Complete the following unbroken alternating reps in teams of 2. Unbroken means non-stop = rotate back and forth with your partner(s) until all reps are completed. 30 reps total, 15 reps per team of 2 (partners 1/2, 3/4)- lateral squat clean thruster to transition to other side, squat hold (Rx 135/95, Scaled 95/65) 40 reps total, 20 reps per team of 2 (partners 1/3, 2/4) – alternating pushups (Partner A pushup + Partner B pushup = 1 rep) 50 reps total, 25 reps per team of 2 (partners 1/4, 2/3) – alternating Kettlebell 1 Arm Snatches (Partner A snatch + Partner B snatch = 1 rep) Cash out: 24 reps, junkyard dogs – 24 reps per team of 2 – 12 reps for each team member 400m team carry Movement Standards: Team Carry – each team member is carried 100m by the other 3 team members. Each team member must bear part of the load of the person being carried. Junkyard Dogs – Team member A sits on the ground with torso upright and arms extended fully out to the side. Team member B from behind the right side extended arm, jumps over the arm, ΒΌ turn to the left jumps over the legs, ΒΌ turn to the left jumps over the other arm = 1 rep. Reverse rotation for each rep. Each rep for each team must start at the same time. Arms of the seated person must be maintained at shoulder level.

No rep for the entire team:

β€’ if partners come in contact with each other β€’ if arms of the seated person drop below shoulder level β€’ if the start of the rep/jump is not in sync

Lateral squat clean thruster to transition to other side (a movement similar to this video at around the 5:00 mark) – both partners stand on the same side of the bar inside the plates facing each other. In unison, pick up the barbell off the ground, bring it to shoulder level, squat down hip crease below knees, stand to full extension pressing the bar over the head transitioning to the other shoulder, squat down and hold in the bottom of the squat while the other team does their rep.

No Rep (If a no rep is called, both sets of partners have to repeat the rep):

β€’ if both sets of partners are moving or still at the same time β€’ if the hip crease does not come below the knee β€’ if the bar does not rotate shoulders for each rep

Pushups – while one team member holds in a straight arm plank position, the other team member does a full pushup (chest to the deck and up to full arm extension). Β½ rep is counted for each partner. Rx on toes, Scaled on Knees

No Rep (If a no rep is called, both team members have to redo their rep):

β€’ if both partners are moving or still at the same time β€’ if one partner drops out of position. Can do a downward dog rest but cannot drop to the floor. β€’ if chest does not touch the deck for each rep β€’ if arms do not come to full extension at the top of the movement

Kettlebell 1 Arm Snatches (alternating) – kettlebell starts on the floor, with one arm, snatch KB to full extension overhead (ankles, knees, hips, torso, shoulder, and elbow at full extension), then hold overhead while your partner completes their rep. Kettlebell is then returned to the ground, switch arms and repeat. Β½ rep is counted for each partner. Rx 55/35, Scaled 35/25

No Rep (If a no rep is called, both team members have to redo their rep):

β€’ if the kettlebell does not touch the ground in between reps β€’ if athlete does not alternate arms β€’ if elbow does not maintain full extension overhead during the hold β€’ if both team members are moving at the same time β€’ if partner A does not have their KB extended overhead before partner B brings their arm down

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