2023 Team Competition

• Teams will be posted by 8/11.
• WOD #1 will be posted by 8/21.
• Heat Times will be posted by 8/22.
• WOD #2 will be posted by 8/23.
• WOD #3 will be posted by 8/24.
• WOD #4 (The Final) will be announced at the comp.

Click Here for the heat sheet.

WOD #1: I just threw up in my mouth a little bit.

A. 25min Relay style with 200m sprints

B. 15 min AMRAP of:

–          5 minutes Max synchronized Pull Ups

• ONE person Green Band Pull Ups
• ONE person Pull Ups
• Both athletes need to be at the top of the pull up at the same time after completing a good rep.

–          5 minutes max synchronized Push Ups

• ONE person with hands on 24” Push Ups
• ONE person with hands on 4” pad and feet on plate Hand Release Push Ups
• Both athletes need to be at the top of the push up at the same time after completing a good rep.

–          5 minutes max synchronized Squat Jumps

• ONE person Squats to a 45# Plate with a med ball on it then stands and jumps.
• ONE person Squats to a med ball then stands and jumps.
• Both athletes need to be off of the ground at the same time after completing a good squat.

Before the workout starts

• ONE athlete will put on a 14# weight vest. This Athlete must keep the vest on for the full workout.
• ONE athlete will put on a 20# weight vest. This Athlete must keep the vest on for the full workout.

At 3-2-1- GO, ONE athlete will take off on the 200m run. When that athlete gets back, they can hand off the baton to another athlete or continue for another 200m lap. This will continue for 25 minutes.

At 5 minutes TWO athletes will start doing synchronized Pull Ups. ONE athlete must put a green band on a foot and ONE athlete will do normal chin over bar pull ups. With TWO athletes doing pull ups and ONE athlete continuing to run 200m the remaining athlete will rest until needed to switch on Pull Ups or the 200m run.

At 10 minutes TWO athletes will start doing synchronized Push Ups. ONE athlete must put both hands on the edge of a 24” Box and ONE athlete will put both hands on a 4” soft pad and both feet on a 45# Plate and do hand release Push Ups. With TWO athletes doing Push Ups and ONE athlete continuing to run 200m the remaining athlete will rest until needed to switch on Push Ups or the 200m run.

At 15 minutes TWO athletes will start doing synchronized Squat Jumps. ONE athlete must squat to touch a Med ball that is on top of a 45# plate then jump at the top and ONE athlete must squat to touch a Med Ball then jump at the top.  With TWO athletes doing Squat Jumps and ONE athlete continuing to run 200m the remaining athlete will rest until needed to switch on Squat Jumps or the 200m run.

At 20 minutes ONE athlete will continue doing the 200m run. When that athlete gets back, they can hand off the baton to another athlete or continue for another 200m lap. With ONE athlete running the THREE other athletes will rest until needed to switch on the 200m run. This will continue to 25 minutes on the clock

A.  Score is how many 200m laps you get as a team. Final 200m lap time will be the tie break.

B.  Score is how many reps you get of the synchronized Pull Ups, Push Ups, and Squat Jumps.

 

Movement standards:

Running – Athletes will run the 200m track and can only hand the baton off to inside the team handoff zone.

Pull Ups – Arms must start at full extension and finish with chin over the bar.  Both athletes must have the chin above the bar height at the same time.

• ONE athlete will have a green band on one foot during the full rep.
• ONE athlete will do a normal Pull Up.

Push Ups – Arms start locked out at the top of the Push Ups. Both Athletes must be at the top of the Push Up at the same time to start and to finish the rep.

• One Athlete must touch chest to the edge of the 24” box and press back to arms locked out without moving feet.
• One Athlete must put chest on 4” pad and lift hands off of the pad then press back to arms locked out at top. If at any point the knees or belly touch the ground it will be a no rep and the athlete must start back at the top.

Squat Jumps – Legs and hips start fully extended in the standing position. Athletes will finish the rep off of the ground at the same time.

• ONE Athlete will squat to touch a Med Ball that’s on top of a 45# plate then stand and jump.
• ONE athlete will squat to touch a Med Ball then stand and jump.

WOD 2 “It’s a bold strategy, Cotton.”

(A) score is Female/Female
(B) score is Male/Male

10 Rounds Of:

• 40 seconds work for points
• 20 seconds transition to next bar

Point value for each lift:

• Snatch = 30 points
• Clean & Jerk = 20 points
• Clean = 10 points
• Deadlift = 1 point

Male/Male athletes will work together, and female/female athletes will work together.

Male barbell weights

75, 95, 115, 135, 155, 175, 195, 215, 235, 255

Female barbell weights:

55, 65, 80, 90, 105, 115, 130, 140, 155, 165

At 3-2-1- GO, both sets of athlete’s males and females will move to their first and lightest bar (Males 75 and Females 55). Only one barbell for each set of athletes. You can do any of the 4 lifts listed above as many times as possible to get as many points as possible. After 40 seconds both athletes will stop lifting and have 20 seconds to move to the next heavier barbell. This will continue for 10 rounds and end on the heaviest barbell (Males 255 and Females 165).

Example:  75 pound bar Jimmie Snatches 4 reps (120 points) then Alex Clean & Jerks 4 reps (80 points) then Jimmie Snatches 2 reps (60 points) then Alex Deadlifts 6 reps for (6 points) the total for the 75 pound bar is 266 points.

You must at least make a lift at the bar in order to move to the next bar. If athlete (A) makes a lift and athlete (B) doesn’t complete a lift then only athlete (A) can move to the next barbell.

Movement Standards:

Snatch

• Each rep starts with the bar on the ground.
• Power, squat, split, snatches are permitted.
• Bouncing the bar is NOT permitted.
• The rep is counted when the athlete’s hips, knees, and arms are extended.
• The bar must be over the middle of the body, or slightly behind, when viewed from profile.
• Must catch the barbell above head height before pressing it out. It is ok if you have a press out.
• If a split snatch is used, the feet must return in line before the bar is lowered.

Clean and Jerk

• Start each rep with the barbell on the ground. Touch and go is permitted.
• No bouncing or dropping and catching the barbell on the rebound.
• If dropped, the barbell must settle on the ground before the start of the next rep.
• Power cleans, squat cleans, and split cleans are permitted.
• It is NOT necessary to lock out the hips and legs to complete the clean before lifting the bar overhead.
• A press, push press, push jerk, or split jerk are all permitted as long as the required finish position is achieved.
• The rep is credited when:
  • The barbell is locked out overhead, and arms, hips, and legs are extended.
  • The bar is over or slightly behind the center of the body, with feet in line.

Clean

• Start each rep with the bar on the ground.
• Power, squat, and split cleans are permitted.
• The rep is credited when:
  • The athlete’s hips and knees reach full extension.
  • The bar is supported in the front-rack position with the elbows clearly in front of the bar.

Deadlift

• The barbell starts on the ground.
• The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed.
• Deliberately bouncing the bar is not allowed.
• Athletes may NOT use gymnastics grips during the deadlift.
• The rep is credited when:
  • The athlete’s hips and knees reach full extension.
  • The athlete’s head and shoulders are behind the bar.

WOD 3 (A) “If you can dodge traffic, you can dodge a ball.”

You must be a different position in A and B. *If you are (Athlete 1) position in part A you can NOT be (Athlete 1) position in part B.

For Time:

Athlete 1

• 400m Air Bike
• 75m Sandbag carry @ 25#
• 100m Wheelbarrow @ 25#
• 75m Sprint

Athlete 2

• 600m Air Bike
• 75m Sandbag carry @ 35#
• 100m Wheelbarrow @ 60#
• 75m Sprint

Athlete 3

• 800m Air Bike
• 75m Sandbag carry @ 45#
• 100m Wheelbarrow @ 105#
• 75m Sprint

Athlete 4

• 1000m Air Bike
• 75m Sandbag carry @ 55#
• 100m Wheelbarrow @ 160#
• 75m Sprint

 

At 3-2-1- GO, Athlete 1 will complete 400m on the Air Bike, then carry a 25# Sandbag 75m, place the Sandbag in a Wheelbarrow and push it 100m, then sprint 75m back to tag Athlete 2 to begin their prescribed tasks. Continue until Athlete 4 has completed their final 75m Sprint.

 

WOD 3 (B) “If you want to have victory, you have to grab it by its haunches and you gotta hump it into submission!”

You must be a different position in A and B. *If you are (Athlete 1) position in part A you can NOT be (Athlete 1) position in part B.

For Time:

Athlete 1

• 9cal Air Bike
• 75m Sandbag carry @ 35#
• 50m Wheelbarrow @ 80#
• Add 25#
• 50m Wheelbarrow @ 105#
• 75m Sprint

Athlete 2

• 15cal Air Bike
• 75m Sandbag carry @ 45#
• 50m Wheelbarrow @ 150#
• Add 35#
• 50m Wheelbarrow @ 185#
• 75m Sprint

Athlete 3

• 21cal Air Bike
• 75m Sandbag carry @ 55#
• 50m Wheelbarrow @ 240#
• Add 40#
• 50m Wheelbarrow @ 280#
• 75m Sprint

Athlete 4

• 27cal Air Bike
• 75m Sandbag carry @ 75#
• 50m Wheelbarrow @ 355#
• Add 45#
• 50m Wheelbarrow @ 400#
• 75m Sprint

 

At 3-2-1- GO, Athlete 1 will complete 9cal on the Air Bike, then carry a 35# Sandbag 75m, add the Sandbag to a Wheelbarrow and push it 50m, add 25# to the Wheelbarrow and push it 50m, then sprint 75m back to tag Athlete 2 to begin their prescribed tasks. Continue until Athlete 4 has completed their final 75m Sprint.

Find out at the competition. You will get Wet!