“No Baby Leave the Socks On” Fitness Competition

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A FITNESS COMPETITION DESIGNED FOR WOMEN ONLY

JOIN US JULY 12, 2014

Female? Beginning Athlete? Intermediate Athlete? Looking for something fun and worthwhile to do on July 12? Find a No Baby Leave the Socks On near you and register to compete.

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WATCH A VIDEO FROM THE DECEMBER 2013 EVENT.

WODs AND EQUIPMENT LIST


 

 

WOD 1:

6 minutes to establish 1RM Snatch.

WOD Standards:

All athletes start with an empty bar. Weight may not be added until the clock starts.

Every repetition starts with the bar on the ground. Athletes may snatch the weight “by any means necessary” as long as it’s a snatch variation. Athletes may snatch, muscle snatch, power snatch or split snatch the weight overhead.

Athletes may not press or jerk the weight overhead.

Athletes must have their knees, hips, shoulders and elbows locked out with the bar under control for the rep to count.

 

WOD 2:

10 Sumo Deadlift High Pull
20 Double Unders – Scaled may choose to substitute 60 Single Unders
30 Single Arm Kettlebell Thrusters with a single kettlebell
40 Burpee
8 minute AMRAP
Kettlebell Weight: 35 Rx and 26 Scaled

We understand kettlebell weights may vary by 1 or 2 pounds due to their availability in KG, Pood and Pounds at each location. Please be as close to prescribed as possible.

WOD Standards:

SDHP
Top: Open hip with top of bell between chin and collarbone.
Bottom: Bell must touch ground on every rep. It only needs to “tap” the ground.

Double Unders
Rope must pass completely under the foot on each rep. If it stops under the foot on the second pass it is a no-rep.

Single Unders
Rope must pass completely under the foot on each rep. If it stops under the foot it is a no-rep.

Kettlebell Thrusters
This is a single-arm thruster.

The movement starts with the kettlebell in the front rack position. The athlete squats below parallel and thrusts the kettlebell overhead in one motion. Athletes need to reach full extension with the kettlebell in order for the rep to count.

Athletes may alternate arms as needed to complete the reps.

The athlete must complete each thruster in one continuous movement. They cannot perform a front squat, pause and then press the bell overhead.

Burpee
The athlete’s chest must touch the ground at the bottom and feet must come off the ground at the top with hips open and an audible “clap” overhead.

If the hips aren’t open on the jump it’s not a good rep. Please don’t allow athletes to remain bent over on the jump. They need to open their hips and get close to perpendicular to the ground on every rep.

WOD 3:

6 Deadlift
9 Hang Power Clean
12 Shoulder to Overhead
10 minute AMRAP
Barbell Weight: 95 Rx and 65 Scaled

WOD Standards:

Deadlift
Standard requirements for this movement.

Each rep starts with the weight on the ground and ends when the athletes fully opens their hips at the top of the movement.

Athletes must show control and an open hip at the top of the deadlift. If an athlete “shorts” the rep by not opening the hips it is a no-rep.

Tap and go reps are acceptable but athletes may not “bounce” the weight off the ground.

Hang Power Clean
Athletes may clean the first rep from the ground. All other reps must be performed from the hang position.

Athletes must show control of the bar in the front rack position with their hips open and feet together.

Athletes need to complete each rep. Please don’t allow them to short reps by dropping the weight back to the hang position before establishing control with their hips open in the front rack position.

Shoulder to Overhead
Each rep starts with the bar in the front rack position. Athletes may get the bar overhead by any means necessary.

A good rep ends with arms fully extended and the bar controlled overhead with feet together.

Make sure athletes fully extend their arms and control the weight overhead. Please do not allow them to short reps by having the bar return to their shoulders before their arms are fully extended and locked overhead.

 

FINAL WOD: TOP 5 ATHLETES IN EACH DIVISION

Surprise WOD! Note to Hosts: The only additional equipment you need is a pull up bar and a place for muscle ups.

EQUIPMENT LIST

WOD #1:
1 x bar with assorted bumper plates for each athlete to attempt a 1 RM Snatch.
The number of bars depends on the number of athletes competing per heat.

WOD #2:
1 x 35 lb kettlebell per Rx athlete.
1 x 26 lb kettlebell per Scaled athlete.
The number of kettlebells depends on the number of athletes competing per heat.

WOD #3:
1 x bar at 95 lb per Rx athlete.
1 x bar at 65 lb per Scaled athlete.

Final WOD (top 5 Athletes maximum in each Division):
The only additional equipment you need is a pull up bar and a place for muscle ups.