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Hammerhead Games 2014 - CFRochester - Beginner WOD Final

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Uploaded on Jan 6, 2014

Beginner Workout
Minute 1: 5 Hands-off Kick-Back Plate Push-ups
-if fail rest until minute 6
Minute 2: 10 Hands-off Kick-Back Plate Push-ups
-if fail rest until minute 6
Minute 3: 15 Hands-off Kick-Back Plate Push-ups
-if fail rest until minute 6
Minute 4: 20 Hands-off Kick-Back Plate Push-ups
-if fail rest until minute 6
Minute 5: Max reps of Hands-off Kick-Back Plate Push-ups

Minutes 6-8: Max calorie row

- A point is awarded for all push-ups completed and each calorie rowed.
- A pushup starts with the athlete in the plank position with only toes on the ground and chest on the plate (hands and thighs suspended in the air). Once the start position has been established the athlete will first put their hands on the plate then bring both feet to the plate without ever removing their hands. The rep is complete when both hands and both feet are on the plate and touching only the plate.
- On minutes 1 -- 4 athletes can only get credit for the prescribed number of reps - however if they make it to minute 5 they are free to score as many reps as they can muster.
- Each minute starts immediately after the preceding minute (...:03, :02, :01, :00, :59, :58, :57....) ...as soon as minute 5 has ended, minute 6 (rowing) has started.
- If an athlete fails to achieve the required number of reps in any of minutes 1-5, they can no longer score points until minute 6 begins. (Essentially, go rest on the rower and get ready to GO!!!!!)
- Whatever the monitor shows for calorie count when the buzzer sounds is the number of calories that will be scored -- rollover calories will not be counted.
- Athletes are responsible for setting or adjusting their own dampers.

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