blog

Fusion Face-off WOD #1

Excited to know WOD 1 for Fusion FaceOff?

Yesterday your coaches posted this picture as a WOD sneak peek.

We had lots of great guesses and some that were very very close! DRUM ROLL PLEASE…

RX DIVISION

Teams of 2

AMRAP 12:

5 DB Thrusters (50s/35s)

7 Pull-Ups

9/6 Calorie Row

*Alt. Movements

SCORE: ROUNDS & REPS

DETAILS: Athletes will have 12 minutes to complete as many rounds and reps as possible. This is a you go I go WOD. For example, partner 1 does all 5 DB thrusters, partner 2 does all of the pull-ups and then partner 1 does all of the rowing calories. Partner two would start the next round with the DB thrusters. The clock will count down.

STANDARDS:

  • DB Thrusters- Athletes must keep their hands on the DB handles throughout the rep. Athletes must squat with hips below knees and finish the rep with knees, hips, and arms locked out. DBs end overhead directly over heels. If the DBs are dropped they will be no repped and asked to do the reps again. You may squat clean your first rep.
  • Pull-Ups-This is a standard chin-over-bar pull-up. Dead-hang, strict, kipping, or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully extended at the bottom. At the top, the chin must clearly be over the bar.
  • Row- The monitor on the rower must be set to zero calories at the beginning of each row. Athletes are responsible for resetting. Athletes must stay seated on the rower until the rower displays the target calories.
  • Misc- Athletes must tag hands when switching movements. Row=1 Rep

SCALED/MASTERS DIVISION

Teams of 2

AMRAP 12:

5 DB Thrusters (35s/20s)

7 Russian KBS (53/35)

9/6 Calorie Row

*Alt. Movements

SCORE: ROUNDS & REPS

DETAILS: Athletes will have 12 minutes to complete as many rounds and reps as possible. This WOD is you go I go. For example partner 1 does all 5 DB thrusters, partner 2 does all of the rKBS and then partner 1 does all of the rowing calories. Partner two would start the next round with the DB thrusters. The clock will count down.

STANDARDS:

  • DB Thrusters- Athletes must keep their hands on the DB handles throughout the rep. Athletes must squat with hips below knees and finish the rep with knees, hips, and arms locked out. DBs end overhead directly over heels. If the DBs are dropped they will be no repped and asked to do the reps again. You may squat clean your first rep.
  • Russian Kettlebell Swings- The rep begins with the athlete lifting the bell off of the ground and swinging between legs. The rep ends when the bottom of the bell reaches eye level. (Judge should not be able to see athletes’ eyes)
  • Row- The monitor on the rower must be set to zero calories at the beginning of each row. Athletes are responsible for resetting. Athletes must stay seated on the rower until the rower displays the target calories.
  • Misc- Athletes must tag hands when switching movements. Row=1 Rep

We will release standard videos closer to the competition.

fill out this form to get started >>

Take the first step towards getting the results that you want!