2019 Individual WZOAC – Week 1, WOD 1

PRESCRIBED (Qualifying divisions)

9 Minute AMRAP
+3 Hang Power Snatches (75, 55lb)
+3 Overhead Squats (75, 55lb)
30 Double Unders

-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.


ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

9 Minute AMRAP
+3 Hang Power Snatches (45, 33lb)
+3 Overhead Squats (45, 33lb)
30 Singles

-Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.


ADAPTIVE STANDING PRESCRIBED (Qualifying divisions)

9 Minute AMRAP

2 Points Of Contact
+3 Hang Power Snatch 75/55
+3 Overhead Squat 75/55
30 Double Unders

3/3, 6/6, 9/9, 12/12… etc… +3 each round

Upper 1 point of contact
+3 Hang Power Snatch 55/40
+3 Overhead Squat 55/40
30 Double Unders

3/3, 6/6, 9/9, 12/12… etc… +3 each round
(May use Power snatch with Dumbbell or Barbell)
( mono rope allowed)

Lower 1 point of contact
+3 Hang Power Snatch 70/50
+3 Overhead Squat 70/50
20 Double Unders

3/3, 6/6, 9/9, 12/12… etc… +3 each round
(Lower 1 pt squat to box)

Major Neuro
+3 Hang Power Snatch 75/55
+3 Front Squat 75/55
30 Double Unders or 75 Singles (cannot Mix)

3/3, 6/6, 9/9, 12/12… etc… +3 each round

Short Stature
+3 Hang Power Snatch 55/40
+3 Overhead Squat 55/40
30 Double Unders

3/3, 6/6, 9/9, 12/12… etc… +3 each round


ADAPTIVE STANDING ALTERNATE (Anyone completing ALTERNATE version is not eligible for any qualifying divisions)

9 Minute AMRAP

2 Points Of Contact
+3 Hang Power Snatch 65/50
+3 Front Squat Squat 65/50
60 Singles

3/3, 6/6, 9/9, 12/12… etc… +3 each round

Upper 1 Point Of Contact
+3 Hang Power Snatch 50/35
+3 Front Squat Squat 50/35
60 Singles

3/3, 6/6, 9/9, 12/12… etc… +3 each round
(May use Power snatch with Dumbbell or Barbell)
( mono rope allowed)

Lower 1 Point Of Contact
+3 Hang Power Snatch 60/40
+3 Front Squat Squat 60/40
45 Singles

3/3, 6/6, 9/9, 12/12… etc… +3 each round
(Lower 1 pt squat to box)

Major Neuro
+3 Hang Power Snatch 50/35
+3 Front Squat Squat 50/35
45 Singles

3/3, 6/6, 9/9, 12/12… etc… +3 each round
(May squat to box)

Short Stature
+3 Hang Power Snatch 50/35
+3 Front Squat Squat 50/35
60 Singles

3/3, 6/6, 9/9, 12/12… etc… +3 each roundPRESENTED BY


ADAPTIVE SEATED PRESCRIBED (Qualifying divisions)

9 Minute AMRAP

Seated Low Impairment
+3 Hang Power Snatch 65/35
+3 Ring Dips (out of chair)
15 U-turns (20” width)

3/3, 6/6, 9/9, 12/12… etc… +3 each round

Seated High
+3 Hang Power Snatch 55/30
+3 Ring Dips (out of chair)
15 U-turns (20” width)

3/3, 6/6, 9/9, 12/12… etc… +3 each round

Seated Multi Limb
+3 Hang Power Snatch 50/25
+3 Box Dips (out of chair)
15 U-turns (20” width)

3/3, 6/6, 9/9, 12/12… etc… +3 each round


ADAPTIVE SEATED PRESCRIBED (Qualifying divisions)

9 Minute AMRAP

Seated Low Impairment
+3 Hang Power Snatch 45/25
+3 Ring Dips (in chair)
15 U-turns (20” width

3/3, 6/6, 9/9, 12/12… etc… +3 each round

Seated High
+3 Hang Power Snatch 35/20
+3 Ring Dips (in chair)
15 U-turns (20” width)

3/3, 6/6, 9/9, 12/12… etc… +3 each round

Seated Multi Limb
+3 Hang Power Snatch 30/15
+3 Box Dips (in chair)
15 U-turns (20” width)

3/3, 6/6, 9/9, 12/12… etc… +3 each round

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