WOD Blog
 | Tue, Oct 26 2021 |  |
| Tue Oct 26 2021 Deficit Strict HSPU | Gainsgiving Harambe Complex | Machete |
Tue Oct 26 2021 Deficit Strict HSPU
(Reps)
[BASED ON MAX SET OF STRICT HANDSTAND PUSH-UPS]
5-9 Unbroken: 3-2-2-2-1
10-14 Unbroken: 4-3-3-3-2
15-19 Unbroken: 9-8-7-7-6
20-24 Unbroken: 12-10-8-8-6
Deficit: 2'/1'
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Gainsgiving Harambe Complex
(Weight)
Harambe Complex
Workout movement
On an 8:00 clock, athletes will establish a 1RM Harambe Complex, unbroken as follows:
Power Clean +
Front Squat +
Shoulder to Overhead (p/pp/pj/sj)
Back Squat +
Behind the Neck to Overhead (p/pp/pj/sj)
Standards:
Athletes must begin with the bar on the ground, cleaning the barbell up to the shoulders in one continuous motion (no stopping at the hang, etc.) and catch with the knee bend above parallel to the hips. They will then stand the barbell up to full open-hip extension before performing a front squat. Hips must drop below the knee crease. Once stood up, they will bring the barbell overhead in any way they wish (press, push press, push jerk, split jerk, squat jerk are all acceptable), so long as the elbows lock out completely at the top. The athlete will then bring the barbell to the back-rack position (behind the neck) and perform a back squat, where the hips must drop below the knee crease, then stand up to full hip extension before going into the final overhead movement. With the barbell still behind the neck, the athlete will move the barbell to overhead with the elbows fully extended. The athlete must show full control of the barbell in a standing position before dropping the bar.
Athletes MAY NOT combine the movements, and must show a full stop between each movement. For example: Power Clean + Front Squat + Press CANNOT be performed as a squat clean thruster.
Score is total barbell weight, applied to the Weightlifting Sinclair coefficient.
Flow
On 3-2-1 GO, an 8:00 clock will begin. Athletes will begin with an empty barbell and make as many building sets and/or official attempts as they wish within the 8:00.
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Machete
(Time)
For Time [25 Minute Cap]:
1 Round of 'Macho Man'
50 Double Unders
2 Rounds of 'Macho Man'
50 Double Unders
3 Rounds of 'Macho Man'
50 Double Unders
4 Rounds of 'Macho Man'
50 Double Unders
5 Rounds of 'Macho Man'
50 Double Unders
1 Round of 'Macho Man'
3 Power Cleans
3 Front Squats
3 Push Jerks
Rx 135/95
55+ 115/85
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