Barbell Dani: CAL

This week we hosted at our box! I really enjoyed having everyone come out to where we wod on a daily basis & see what our box looks like. If anyone is in the Northern Virginia area & you want to get a workout in, stop by Verity - Saturdays are free!

Our wods for week 4:

Race 1: Double Double (3 Sector, 15 minute AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions. At the call of "race", 2 athletes move into the first sector and begin work (both athletes working at the same time at their station) while the other two athletes remain at the start line. There will be two stations within each sector and the work (number of reps) must be complete at each station before moving on to the next sector (work DOES NOT need to be synchronized). Once all work is complete in sector 1, athletes move on to sector 2, and so on. Athletes can work up until the 15 minute mark and do not have to cross a finish line or return to the start line to complete the race. If a team completes all work in all 3 sectors in less than 15 minutes, they will return to the beginning of the AMRAP and continue working until time expires. Score is total reps completed in 15 minutes.

Sector 1:
100 Box Jump overs - EACH STATION
Upper: 30/24
Open: 24/20
Novice: step-up and overs, 24/20

Sector 2:
100 Wallballs* - EACH STATION
Upper: 20/14 to 10'
Open: 20/14 to 10'
Novice: 20/14 to 9'

Sector 3:
100 Overhead Lunges** - EACH STATION
Upper: 45/25# plate
Open: 45/25# plate
Novice: 25/15# plate

*All wallballs will be to the same target for male and female. If the target is a line at the 10' mark, the ball must be COMPLETELY over the line (not half over).
**OH lunges will count only if the knee touches in front of the designated line, and then the feet come together with the body at full extension behind the line.

Verity Strong’s placement: 1^st

Race 2: Team Effort (3 Sector, 12 minute AMRAP)

4 Athletes participate with only 2 Athletes on the floor at a time, with unlimited substitutions. At the call of "race", Athletes will begin with 40 burpees over the bar. Once the burpees are complete, athletes may begin barbell complexes. At the 4-minute mark and 8-minute mark, athletes will stop barbell complexes and complete 40 burpees over the bar before resuming barbell complexes. Athletes can work up until the 12 minute mark and do not have to cross a finish line or return to the start line to complete the race. Score is total number of barbell complexes completed (*rep counts when barbell is returned to the ground). Burpees over the bar do not count towards final score.

Sector 1:
0:00 - 4:00: 40 Burpees over the bar* (Bar facing or lateral as long as ALL teams from the division are the same)
AMRAP Barbell Complex** (Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead, Ground)
Upper: 135/95
Open: 95/65
Novice: 65/45

Sector 2:
4:00 - 8:00: 40 Burpees over the bar (Bar facing or lateral as long as ALL teams from the division are the same)
AMRAP Barbell Complex (Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead, Ground)
Upper: 135/95
Open: 95/65
Novice: 65/45

Sector 3: 4 minute AMRAP of
8:00 - 12:00: 40 Burpees over the bar (Bar facing or lateral as long as ALL teams from the division are the same)
AMRAP Barbell Complex (Power Clean, Front Squat, Shoulder to Overhead, Back Squat, Shoulder to Overhead, Ground)
Upper: 135/95
Open: 95/65
Novice: 65/45

*All Burpees are hand release (even though that is not what is shown in the video)

**For the barbell complex, athletes do not have to stop at each movement (it can be fluid); however, they must catch the bar above parallel (can ride it down into the front squat) and must reach full extension at the top of each shoulder to overhead (thruster is allowed). If ANY part of the complex is no-repped by the referee, the athlete only needs to redo that portion of the rep to continue (do not need to redo the entire rep).

Verity Strong’s placement: 1^st
Here's a video of us working on wod 2:

Verity Strong is in 1^st place overall after week 4. The first wod of this week was a burner & it definitely got spicy quick. I have to say that out of every wod that we’ve done, so far, that was my least favorite.

Here are a few of my favorite photos from this week: