QWSC LADIES ONLY COMPETITION Live

WOD 1 : Cardio Club

START ? All Athletes will be chest to floor until the end of the 10 second countdown. Bike Screens can be started

prior to the countdown.

Assault Bike 30 Cals ? Athletes can split the Calories Anyway the team wish, one working, 2 resting.
Synchro Burpees over the line 20 reps ? ALL 3 Athletes working. Chests must be on the floor at the start of each rep.
Athletes must make a JUMP over the line. Step will be a no rep. 2 Athletes on one side of the line, other athlete in

the middle on the other side.

DB Snatch 60 reps ? 1 Athlete Working, other 2 holding a DB Overhead. Working Athletes Reps do not count unless
Both Dumbbells are over the heads of the other 2 athletes. 1 or 2 hands can be used to support the DB Overhead on
the hold. Snatch will start with 2 heads of the DB on the floor and go overhead in 1 smooth movement with no

pressing movement. Team Can split the reps anyway they wish.

WOD 2 : Ladies Who Lift

Team will assign 1 athlete to each lift, once the timer starts this cannot be changed.

Snatch ? bar must start on the floor and finish locked out overhead. Power, or squat snatch is permissible ? hang
snatch is not. Athlete must show control of the bar overhead before lowering back to the floor.
Clean Jerk ? Bar must start on the floor, be lifted via power or squat clean to the front rack position, then raised
overhead via ? push press, power jerk, split jerk, squat jerk. Athlete must show control of the bar overhead before

lowering back to the floor.

Thruster ? barbell will be taken from the floor (without assistance) via power or squat clean. The athlete must, in 1
consistent movement pass through a front squat position and drive the bar above the head into lockout position, any

The re-bend of the knees will be a NO rep.

WOD 3 : FUNctional

Start ? ALL Athletes Chest to floor until end of 10 countdown.

200m Run ? Athletes will run together, Holding a resistance band between the 3. Next exercise cannot be started

until all 3 athletes are off the pitch.

15 wallwalks ? 1 athlete working 2 resting, starting position is chest to floor Hands on the line ? athlete will get
BOTH feet on the wall BEFORE the hands move off the line, Athlete will walk hands up to the Next line and control
back down, once hands are back on the first line ? feet can come off the wall. Athlete finishes chest to floor.
75 Double KB Deadlifts ? kettlebells start on the floor, athlete steps between the kettlebells and will lift to full

extension with shoulders behind hips. Knees locked out ? Sumo is NOT permitted.

100m Farmers Carry ? 1 athlete carrying, other 2 must stay BEHIND the working athlete, once dropped the next

athlete can pick up, athletes can swap in ANY order BUT if you drop you must change.

75 Wallballs ? 2 Athletes working, 1 resting. Athlete 1 will pick up the ball and make a wallball shot (squat to throw)
OVER the Squat rack to Athlete number 2. This counts as 1 rep. Athlete 2 will receive the ball and make a squat to

throw back to athlete 1. This will be the second rep.

30 Sandbag cleans ? Athlete will take the sandbag from the floor and place it on one shoulder, remove opposite
hand out to the side to show control, then the sandbag must be dropped forward. The next rep should go to the

opposite shoulder. LAST rep CAN go straight into the carry without dropping.

100m Sandbag carry ? Any athlete in the team can carry the bag as an individual in any style (Shoulder, front, back

rack) Any drop in the 100m = Change of working athlete)
Finish ? Whole Team Touches the wall.

WOD 4 : From Inshallah to Mashallah

Start ? ALL Athletes Chest to floor until end of 10 countdown.

Deadlifts 30 reps ? Bar starts on the floor, using a conventional stance and any style grip, the athlete will raise the
bar up to full standing lock out position. A rep is credited when shoulders are behind hips knees locked out.
Hang Power Cleans 20 reps ? Athlete will deadlift the bar up to FULL extension then make a hinge at the hips and
proceed to lift the bar on to the shoulders with elbows in front of the bar, kips Knees locked out.
STOH 10 reps ? Bar starts in the front rack position and will be lifted overhead in any style to a full lock out

position. Knees, hips and shoulders inline Elbows locked out.

Ski 40 cals ? Team can split 40 cals anyway they wish. Athlete cannot touch the handles until the last STOH has

been completed. Screen may be on prior to this.

Worm Thrusters 21 reps ? 2 working athletes, 1 resting. Athletes will simultaneously lift the worm up on to the
SAME side shoulder. Then will perform a squat together and in 1 smooth movement, raise the worm up and over
head to the other shoulder and down into the next rep. Lockout is NOT needed with the arms when going

overhead.

Once finished Athletes will walk with the bag to the next set of cones.

Worm Clean Jerk 15 Reps ? 2 working athletes, 1 resting. Athletes will simultaneously lift the worm up on to the
SAME side shoulder then will dip and drive the bag overhead on to the other shoulder. Once touched both athletes

shoulders it can be dropped to the floor for the next rep to start.
Once finished Athletes will walk with the bag to the next set of cones.

Worm Lunges 30 Meters ? 2 working athletes, 1 resting. Athletes will simultaneously lift the worm up on to the
SAME side shoulder and perform a lunge motion forward. Both athletes must have their knees touch the ground

every rep. Once BOTH athletes cross the line the worm can be dropped.

HSW 20 Meters ? ANY Athlete will kick up to their handstand position and walk a minimum distance of 5m
unbroken for a rep to count towards the score there are 20m to cover. There is NO minimum work requirement for

each athlete.

Once finished, the team will Run, and all touch the SKI erg to end the Workout.