NLP Invitational WODs
Good afternoon, presented below are two of your three events. The third event will be announced Friday evening. There are diagrams to follow in separate email. The video standards will be released this evening on the Next Level Invitational blog page and facebook. Sorry for the delay as there have been some technical difficulties.
Questions and concerns can be directed to nathan.holiday@gmail.com.
Bitches, gripes, and complaints can be directed to lamarr.smith@gmail.com.
“Lucifer’s Loop”
Event 1 (20 minute cutoff):
50 Doubleunders
1k Row
100m Backwards Sprint
100m Forward Sprint with sandbag
100m Forward Sprint with an additional sandbag
30 Front Squats
100m Backwards Sprint
50 Doubleunders
Weights and Standards:
Weight of each Sandbag for all divisions: Men: #35, Women: #20
Front Squats Intermediate and Masters: (115/65)
Front Squats Advanced: (155/105)
· Doubleunders must be in strings of 2 or more.
· Hips must be squared off on the backwards run – this is a guideline. No sidestepping, side-shuffling, or crossing feet etc.
· Sandbags must be picked up from designated area and dropped off in designated area. The athlete will be called back to accomplish this task if it is skipped. Sandbags must be carried by the athlete only – no assistance may be given – and they may be carried with any technique.
· Front squats are taken from the ground. Each rep starts at full hip extension and ends at full hip extension. Iliac crest of the hip must be below the knee in bottom position and hands may be in any position. Full cleans will not count towards reps.
“Growth Hormone”
Event 2
AMRAP + Reps in 7 minutes
3 Deadlifts
5 Pullups
7 Burpees
Weights and Standards:
Deadlifts Intermediate and Masters: (205/135)
Deadlits Advanced: (275/185)
Pullups Intermediate and Masters: Chin Breaks Vertical Plane
Pullups Advanced: Chest to Bar
· Deadlifts may be dropped from the top. Any grip and stance is authorized.
· Bar must settle on the ground between each rep. No bouncing.
· Pullups: Any part of the chest below the clavicle must make visible contact with the bar to count; elbows must be fully extended in bottom position. For scaled chin must visibly pass over the bar, breaking the vertical plane.
Questions and concerns can be directed to nathan.holiday@gmail.com.
Bitches, gripes, and complaints can be directed to lamarr.smith@gmail.com.
“Lucifer’s Loop”
Event 1 (20 minute cutoff):
50 Doubleunders
1k Row
100m Backwards Sprint
100m Forward Sprint with sandbag
100m Forward Sprint with an additional sandbag
30 Front Squats
100m Backwards Sprint
50 Doubleunders
Weights and Standards:
Weight of each Sandbag for all divisions: Men: #35, Women: #20
Front Squats Intermediate and Masters: (115/65)
Front Squats Advanced: (155/105)
· Doubleunders must be in strings of 2 or more.
· Hips must be squared off on the backwards run – this is a guideline. No sidestepping, side-shuffling, or crossing feet etc.
· Sandbags must be picked up from designated area and dropped off in designated area. The athlete will be called back to accomplish this task if it is skipped. Sandbags must be carried by the athlete only – no assistance may be given – and they may be carried with any technique.
· Front squats are taken from the ground. Each rep starts at full hip extension and ends at full hip extension. Iliac crest of the hip must be below the knee in bottom position and hands may be in any position. Full cleans will not count towards reps.
“Growth Hormone”
Event 2
AMRAP + Reps in 7 minutes
3 Deadlifts
5 Pullups
7 Burpees
Weights and Standards:
Deadlifts Intermediate and Masters: (205/135)
Deadlits Advanced: (275/185)
Pullups Intermediate and Masters: Chin Breaks Vertical Plane
Pullups Advanced: Chest to Bar
· Deadlifts may be dropped from the top. Any grip and stance is authorized.
· Bar must settle on the ground between each rep. No bouncing.
· Pullups: Any part of the chest below the clavicle must make visible contact with the bar to count; elbows must be fully extended in bottom position. For scaled chin must visibly pass over the bar, breaking the vertical plane.
· Burpees: Chest must touch the ground on the bottom. For the repetition to count there must be full hip extension at the top, hands must clap over-head, and feet must leave the ground simultaneously. At the top of the movement feet, hips, head and hands must be in a vertical line. It does not matter how you get from the ground to upright as long as you meet the above requirements.
WOD # 1 Diagram
WOD # 2 Diagram
Heats times, rules, regulations and special instructions will be released tomorrow @ 12pm
Good Luck
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