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Heart of America WOD 1 and 2 Announced


Heart of America WOD 1 and 2 Announced


Your team will have a 13 minute time-limit to complete both WODs 1 and 2 (not 13 minutes for each; 13 minutes TOTAL).


RX Division: Run 1600m For Time

Scaled Division: Run 1200m For Time

All 6 team members will run 1600m (RX)/1200m (Scaled) for time. The run will begin and end outside.

WOD 1 Score = Average of all 6 athletes 1600/1200m run times.


RX & Scaled Divisions: Establish a 1RM Snatch

Each team will have 1 men’s bar and 1 women’s bar. All 6 athletes will have any remaining time of the 13 minute cap to transition indoors and establish a 1RM Snatch. You do not have to wait until all of your teammates have returned from the run to begin attempting lifts. However, only one athlete will be allowed to attempt a lift at any given time. Keep this in mind as the 13 minute-time limit closes in. Each team will have 1 judge for WOD 2.

WOD 2 Score = Sum of each team members 1RM Snatch.

Snatch Movement Standard: The barbell will start on the ground and finish motionless overhead with the elbows, shoulders, hips and knees completely locked out. The feet must be parallel with the barbell in the finish position. The barbell may not come in contact with the upper torso or head on the attempt. The athlete must wait for the audible and visual signal from the judge before the weight can be lowered to the ground. Upon completion of the lift, the athlete may drop the weight, but must have their hands on the bar until it passes their hips when lowering the weight. The athlete may squat snatch, split snatch, power snatch, muscle snatch, or any ugly variation made up on the spot.

2 Responses

  1. Kerry H

    Should this "The feet must be parallel with the barbell" read:

    "The feet must be perpendicular to the barbell"

    Maybe I am reading it wrong???

  2. Jake Howard


    That explanation probably wasn't the best way to state what is being looked for in the finish position, but don't overthink it.

    Finish with both feet under your hips in the frontal plane. In other words, if you split your legs, you must bring them back together and show bar control before lowering the weight.

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