The Garage Games
Beginner Individuals WOD’s
Quest Bells Over Balls (WOD1) – 10 Minute Time Cap
21-15-9 reps of the couplet Kettlebell Swings, Burpees to a plate (1 pood/20#);
Russian Swing – Arms extended in front of you with the bell over the level of the eyes. Bell travels from beneath pelvis to the finish position.
Burpee is the chest, meaning the line of the nipple, or bottom of the sternum, must hit the floor. The jump is from both feet to a 45# plate, and landing on BOTH feet. No one footed take-off and landing. No part of the body can cover the plate in the burpee portion.
PLAE The Handstands (WOD2) – 12 Minute Time Cap
Descending Rep Count of the Triplet – Dead-lift, Push-ups, Squats.
135#/75# Dead-lifts, Push-ups, Squats
5/10/10, 4/8/8, 3/6/6, 2/4/4, 1/2/2
Deadlift – Start on the ground, full extension at the top, with bar in the hang position. Shoulders behind the barbell. No MUTED hips. The line of the athlete must be straight through the hips and knees.
Hand Release Push-Ups: Chest on the floor to initiate, push up to full extension (plank position is not necessary during the push), finish in plank position on top, or beyond plank position (must pass through the moment when the body is in a straight line). Return to floor, and bring both hands off the ground for a moment (flash them).
Squats – Squat to depth, with crease of hip below knee, and stand to full extension. No muted hips. No bent knees while trying to open hips, all has to achieve extension.
10M of Death
Death by 10M: Running
1st minute Run 10M
2nd minute Run 10M, then another 10M
3rd minute Run 3 lengths of 10M…
Go until you cannot complete a full round, your score will be the total completed 10M segments.