arrow_back Submit Scores for WOD 3B - HANGIN' TOUGH

THE BUTTERFLY EFFECT 2.0

Workout

ADVANCED

For Time (with an 18 min time cap):

9 Rounds:

9 Bar Muscle Ups

11 Clean & Jerks @ 47.5kg

9 Back Squats @ 47.5kg

 

INTERMEDIATE

For Time (with an 18 min time cap):

9 Rounds:

9 Chest to Bar

11 Clean & Jerks @ 35kg

9 Back Squats @ 35kg

 

BEGINNERS

For Time (with an 18 min time cap):

9 Rounds:

18 Jumping Pull Ups

11 Clean & Jerks @ 25kg

18 Back Squats @ 25kg

 

Workout Standards

For this workout, the work is to be shared with your partner however you choose with only one person working at a time.

At the call of “3, 2, 1…go” one athlete will commence the bar muscle ups/chest to bar/jumping pull ups changing whenever needed until the 9 reps are complete. (18 reps for beginners).   The team will then move on to 11 clean & jerks between them (11 for beginners) and then 9 back squats between them (18 for beginners).  They will continue in this fashion for 9 total rounds or until the time cap of 18 mins is reached.

Score is total time taken to complete and if all rounds are not completed, one second per unfinished rep is to be added on to the total time of 18:00.  (i.e. Should you complete 251 reps of the total 261 at the end of the 18 min time cap your score will be 18:10)

 

MOVEMENT STANDARDS

BAR MUSCLE UP

In the bar muscle-up, the athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable.  The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports their body above the bar with the shoulders over or in front of the bar. Only the hands, and no other part of the arm, may touch the pull-up bar to assist the athlete in completing the rep.

CHEST TO BAR

This is a standard chest-to-bar 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, with the feet off the ground. At the top, the chest must clearly come into contact with the bar below the collarbone.

JUMPING PULL UP

For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall.  At the bottom, the arms must be fully extended. Overhand, underhand or mixed grip are all permitted.  At the top, the chin must break the horizontal plane of the bar.

BACK SQUAT

The movement commences with the bar on the athletes back.  The partner is allowed to place the bar on their team mates back.  Alternatively, the bar may be cleaned up, pressed overhead and brought down onto the back.

At the bottom of the squat, the hip crease must pass below the knees.  At the top, hips and knees must be fully extended. Racks are not permitted.

Support

If you have any questions about the workouts and standards, please contact the event organizer, KARLY MCCARGOinfo@butterflyeffectcomp.com

If you have questions about submitting your score visit the Help Center on how to submit online scores here