WODS ANNOUNCED!!!!
OK Y'all. I know you have been PATIENTLY awaiting the WODS for the challenge.
Scaled workouts will not move on to the final WOD of the day (top 5 men and women AND Top 3 teams)
Team Score will be a total of ALL times from the team members in the RX Division for all wods... Scaled teams will not place as high as RX teams.
The FINAL WOD will be announced at the competition. The FINAL Wod is more technical for both TEAM and INDIVIDUAL.
Our goal is to have heats run every 10 minutes for BOTH WOD 1 and WOD 2. The Floater WOD can be completed at ANY time before the end of WOD 2.
Event Registration will begin at 8 AM and run until 9:00 AM. At 9:00 AM we will begin the athlete meeting reviewing standards and the such.
We will begin the first heat at 0930 and plan to run the first event for two hours and the second event will start at 11:30. Our GOAL is to have the events done by 1:30 PM so we can start the final WOD at 2:00 and be wrapped up by 3:30 to be celebrating at our "after event" at Groggs by 4:00-5:00 and all have dinner and good times together!!!
Here they are (standards and videos posted later this week and reviewed at the athletes meeting on Saturday)
Wod 1: RX Division:
5-4-3-2-1 Deadlift (215/155)
Burpee onto Plate
Mandatory one minute rest
9-5-3 Thrusters (115/75)
Chest to Bar Pull-up (men)/Pull-up (women)
Post total Time
Scaled Division/Masters If you choose to scale below this level, then people who perform at the weights listed below will score higher than those who choose less weight.
Deadlift at 185/135
Thrusters at 85/55
Pull-ups for men (if possible)
Jumping Pull-ups for women (standards to be discussed)
WOD 2:
Total time 7:00
Buy-in 400 Meter Run
then Complete max total pounds of Ground to Overhead with remaining time Athletes can choose weight as long as for RX- Men are at a minimum of 115 lbs or above Women are at a minimum of 75 lbs and above
You may only choose one weight to use for this workout. We will not allow changing of weights once the workout starts.
400 meter time does not have any score in this event a it is simply a buy in. Post total lbs lifted (in other words, rep times weight)
We do NOT care if you snatch, clean and jerk, split jerk etc. What we DO care about is full extension and feet together before bar comes down from the top. And it MUST be pulled from the ground EACH rep in order for it to count.
This workout is designed to test your power output curve.
Scaled Division:
Men you may only go up to 105 lbs
Women, you may only go up to 65 lbs
Floater WOD:
In 5 minutes complete the following:
500 m max effort row for time
Max effort Double Unders
Each is scored separately and then totalled for an aggregate score into the final tally.
If you score 5th in the row and 2nd on the double unders, your total aggregate score would be 7. As an example.
Scaled Division, You will do "Max Effort Tuck Jumps" in place of the double Unders...
The final wod WILL be set up differently. The TEAM event for the FINAL WOD... will run in a "Caterpillar fashion" and the final event for top 5 men and women will have more technical skills and advanced movements.
More to Come. BUT for now... have fun playing with these WODS. They are burners!!
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