WOD 4

Score Submission Deadline: September 2nd at 8pm EST

For Time

150 Wall Balls (20,14lb) (10ft/9ft)

75 Toes-to-bar

*Perform in any order, until completion of total work

*Can be broken down or performed in any order

*Cap 20:00

FLOW

Prior to the start of the clock, the athlete will stage their med ball and pull-up bar(or station for Weighted Sit-up.).  At the start of the ascending clock, the athlete can begin their repetitions. The workout can be performed in any order (chipper style or rounds for time until completion of the work). The athlete can alternate between movements at their desire. Once the athlete completes the total required repetitions of one movement, they must complete the rest remaining of the other.

After the athlete completes the required number of both exercises, the athlete's time is noted. 

MOVEMENT STANDARDS

Wall Ball

For the wall ball, the athlete must start with the ball at a dead stop on the ground. The athlete may then pick up the ball and stand tall before beginning a set, or squat clean the ball, before beginning their first repetition of any set. An athlete may not start in a squat, pick up the ball from this position, and toss the ball to the target. Repetition consists of an athlete holding the ball in the “front rack,” and performing a full squat, hip-crease passing below the top of the knee, and when vertically extending throwing the ball to specific target height. If the athlete’s hip does not break parallel, or the target does not touch the wall, that rep will not be counted.

The athlete may then catch the ball and perform multiple reps if they so choose.

Finally, athletes may not catch the ball on the bounce, and head right into a wall ball repetition. The ball must be settled on the floor before picking it up to begin another set.

Toes To Bar

The toes to bar requires an athlete start each set at a dead hang from a pull-up bar, with shoulders, arms, hips, and legs at full extension.  Each repetition consists of an athlete bringing both feet behind the perpendicular vertical plane created by the pull-up bar, and finishes with both feet simultaneously in contact with the pull-up bar, between the athlete’s hands.  

SCORING

This workout is scored by the time it takes for an athlete to complete the prescribed repetitions.

For Filthy 150 elite team qualifiers - top 2 males and top 2 females scores will be added to determine team score (This applies only to Filthy 150 as other members of IOQ will run a separate team qualifier later in the year)

EQUIPMENT

Medicine Ball and Pull-up Rig

VIDEO SUBMISSION 

Prior to starting, the athlete will state their name, and film the medicine ball to be used so the weight can be seen clearly. All video submissions should be uncut and unedited in order to accurately display the performance. A clock or timer, with the running workout time clearly visible, should be in the frame throughout the entire workout. Shoot the video from an angle so all exercises can be clearly seen meeting the movement standards. Videos shot with a fisheye lens or similar lens may be rejected due to the visual distortion these lenses cause.

While video submission is not required until the conclusion of the challenge, we recommend filming all of your completed workouts in preparation for those requested.