The London Box Battles Round 2: WODS

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The second round of The London Box Battles WODs have been decided.  Each individual athlete will be asked tom compete in 3 WODS over the course of the battle.

WOD 1 is designed for the stronger athletes to shine.  WOD 2 is a chance for the more skilful athletes to take some points.  WOD 3 is all about the engine and moving swiftly for 8minutes of breathlessness.

The Final WOD?

Each box will select 2 male and 2 female athletes to compete in the final WOD.  This WOD will be a team WOD and all 4 athletes will work together to complete the heavy task!

Feel free to give these WODS a try before the battles commence.

Movement Standards

WOD1

Clean
A muscle clean, power clean, squat clean or split clean may be used, as long as the barbell comes up to the shoulders, with the hips and knees fully extended with the feet in line and the elbows in front of the bar

Front Squat
The front squat is a separate movement from the clean.  If athletes perform a squat clean they must full extend the hips and knees before commencing the front squat.  The hip crease must be below the top of the knee at the bottom of the squat.

STOH
The shoulders to overhead is a separate movement to the front squat.  Athletes are not allowed to thruster the bar. The athlete can either strict press, push-press, push-jerk, or split jerk the bar. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the middle of the body.

WOD2

Pull-ups
This is a standard pull-up. Dead hang, kipping or butterfly pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must break the horizontal plane of the bar

Group-C – Kettlebell Swing
At the top of the swing, the kettlebell must be fully inverted (bell over the handle), centered over the feet with the hips and knees fully extended and the arms straight. At the bottom, the wrists must touch the thighs and the bell must pass behind the heels. There is no requirement for flexing the knees.

Thrusters
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lockout overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to a full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the body.

Double Unders
This is the standard double-under in which the rope passes under the feet twice for each jump. The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts.

Group-C Single Skips
The rope must spin forward for the rep to count. Only successful jumps are counted, not attempts. The athlete may jump over the rope in any manner (i.e a running motion is allowed)

WOD3

Burpee Box Jump
Every rep must begin with a burpee.  The chest and thighs must touch the ground at the bottom of each repetition The athlete. then jumps onto the box and finishes with the hips and knees fully open.

The athlete may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Weight Plate Ground to Overhead
The GTOH is simply taking a weight from the ground to overhead.  Each repetition must begin with the weight touching the ground and finish with full lockout overhead with the hips, knees and arms fully extended, and the weight plate directly over the middle of the body.

Wall Balls
In the wall-ball shot, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target.

The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep.

FINAL WOD

HeSPU
The movement begins at the top of a handstand with the arms fully locked out, the heels on the wall, and the hands placed within the clearly marked area. The marked area will be 36″ wide by 24″ deep, and the palm of the hand must remain completely within the area (fingers may extend out of the box). At the bottom of each rep, the head touches the ground. At the top of each rep, the arms return to fully locked out with the heels on the wall and within the width of the marked area. If the heels do not touch the wall at the top of the movement this is a no rep. Kipping is allowed.

Athletes can use ab-mats in conjunction with weight plates that are equal height with the ab-mat.

Deadlift
This is a traditional deadlift with the hands outside the knees. Sumo-deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout and the bar must touch the floor for every repetition.

Partner Carry
Athletes can choose how they would like to carry each other.  The partner being carried is not allowed to be touching the ground.  If the athlete does touches the ground the pair must stop moving and backtrack to the point where ground contact occurred.  They can then lift their partner back off the ground and continue.  After covering 100m the partners will switch roles.