WOD 1 (Walking Dead)
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- EMOM (with a Partner) in 8 minutes
- 5 Deadlifts (each, consecutive)
- From 7:00-8:00, AMRAP Deadlifts of the last barbell*
- Weight increases each minute:
- Female: 95, 105, 125, 145, 165, 185, 195, 205 lb
- Male: 145, 165, 205, 245, 285, 325, 345, 365 lb
8 bars will be pre-loaded and ready to go. On 3-2-1-Go! you and your partner will approach the first bar and, within 1 minute, one at a time, you will each deadlift it for 5 consecutive reps.
This WOD will be done EMOM style (every minute on the minute). The MC announcer will call out a “rotate” or “switch” command every minute, on the minute. Each time the rotate command is given, as long as both partners completed 5 consecutive reps at your bar, you will advance to the next, heavier bar. You and your partner will, each time, have a total of 1 minute to perform 5 consecutive reps each with that load.
*The 8th & Final Bar Is AMRAP! – If you are successful at bar 7 and make it to the 8th, heaviest and final bar, you will be allowed to perform as many reps as possible within the 1 minute (both partners have to be done within the 1-minute time allotment). To get credit for that bar’s load you must perform at least 5 consecutive reps, just like all the previous bars. However, you will get 5 additional pounds of credit for each rep above 5 you perform. If your final bar load is 315 and you perform 7 consecutive reps you will get credit for 325 (2 additional reps above 5 worth 5lbs each). If you perform 9 consecutive reps you’d get credit for 335 (4 additional reps above 5 worth 5lbs each).
This is a traditional deadlift with the hands outside the knees (sumo deadlifts are not allowed). Hand grip may be any type the Athlete chooses. Starting at the floor, the barbell is lifted until the hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Touch and go is allowed. No bouncing. No deadlift straps are allowed. NO REPS include not achieving knee and hip extension at the top OR not touching the bar to the floor.
The working Athlete may drop the bar between reps, regrip and pull again for the next rep. Both partners must complete their 5 consecutive deadlifts within the 1-minute period at each bar.
Scaling
Female Novice/Masters: 75, 85, 105, 125, 145, 165, 175, 185 lb
Male Novice/Masters: 95, 115, 155, 195, 235, 275, 295, 315 lb
WOD 2 (I Got 66 Problems)
For Time – 14-Minute Time Cap
- 66 Double-Unders / 99 Single-Unders
- 66 Wall Balls
- 66 Toes Above Hips / Knees Above Hips
- 66 Burpees
- 66 Russian Kettlebell Swings
2-Person Team Workout Flow
At 3-2-1 Go! one Athlete will start the jumprope. The athlete may start with the rope in their hands. Athletes may switch at any time. After all jumprope hops are completed, then someone may start on the wall balls. Once all wall balls are completed, then someone may start on the leg raises. Once all leg raises are completed, then someone may start the burpees. Once all of the burpees are completed, someone may start on the Russian kettlebell swings. The workout ends when the kettlebell swings are completed or the timer hits the 14-minute time cap, whichever happens first. Athletes may switch at any time and there is no minimum work requirement for any team member. Meaning if someone cannot hang from the bar, for example, and they cannot complete any leg raises, then the other two teammates must complete all 66 reps.
Variations
Jumprope Variations:
- Intermediate: Double-Unders
- Novice/Masters: Single-Unders
Wall Ball Variations:
- Intermediate: M-20#|10’ / F-14#|9’
- Novice/Masters: M-14#|10’ / F-10#|9’
Gymnastics Variations:
- Intermediate: Toes-Above-Hips
- Novice/Masters: Knees-Above-Hips
Kettlebell Variations:
- Intermediate: 53#/35#
- Novice/Masters: 35#/25#
Score:
Time it took to complete all work. If time capped, add 1-second for each rep not completed.
WOD 2 MOVEMENT STANDARDS
DOUBLE-UNDERS
This is the standard double-under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
SINGLE-UNDERS
This is the standard single-under in which the rope passes completely under the feet once for each jump. The rope must spin forward for the rep to count. As long as the rope continuously moves forward any two-footed hop over the rope is fine with each turn. Feet do not have to be together.
WALL BALL
Ball starts on the ground. Athlete picks it up to upright, full hip extension position with ball in front-rack. Athlete squats to hip crease below knee keeping ball in front-rack position. Then, after rising back toward the top, the Athlete tosses ball to target. Athlete catches ball and must have ball in front-rack position while lowering hip crease to below knee for every rep. If the ball hits the ground, the Athlete must reposition to upright, hips extended, front-rack position before squatting for the next rep. The ball must be on the ground at a complete stop for athletes to switch. Allowing the ball to drop from the target to the ground will result in a no rep. An air ball, where the ball gets high enough but does not make contact with the target, is a no rep.
TOES-ABOVE-HIPS (INTERMEDIATE)
The first rep must begin with the athlete in a full hang with the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the toes of both feet must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. Overhand, underhand, or mixed-grip are permitted.
KNEES-ABOVE-HIPS (NOVICE / MASTERS)
The first rep must begin with the athlete in a full hang with the feet not touching anything, the hips fully open, and the heels behind the vertical plane of the bar. From there and for each successive rep, the knees must rise above the hip crease. The hips must be fully open at the bottom with the heels behind the vertical plane of the bar and no part of the feet touching the ground or any object. Overhand, underhand, or mixed-grip are permitted.
RUSSIAN KETTLEBALL SWINGS
The kettlebell begins on the ground. The athlete must then grip the kettlebell and stand upright with the hips extended. The athlete then begins the lowering arc of the movement. The kettlebell must pass behind the heels at the bottom. The athlete then begins the rising arc and the movement finishes when the arms are straight, the hands are above the shoulders, and the hips are extended.
BURPEES
The athlete begins the first burpee by standing upright, knees and hips fully extended. The burpee is standard, requiring the athlete to get the entire front of their body flat to the floor, including the chest. The athlete will then push up from the floor and return their feet toward their hands. Athletes may walk or jump their feet forward when getting up off the floor. The athlete must then jump and clap their hands above their head. They must hit full hip extension when they jump up. Athletes may walk or jump their feet back while getting the front of their body to the floor.
WOD 3 (3-6-9 It's All Fine)
6 Rounds For Time – 5-Minute Time Cap
- 3 Lateral Burpees Over the Bar
- 6 Hang Power Cleans
- 9 Alternating Front Rack Lunges / Lunges
2-Person Team Workout Flow
At 3, 2, 1, Go! one athlete will complete one full round of 3 Lateral Burpees Over the Bar, 6 Hang Power Cleans, and 9 Lunges. Once the first athlete completes one full round, the second athlete will step up and complete one full round. Once the second athlete completes their round the first athlete will start again. The athletes will continue to rotate rounds until all 6 rounds are completed. The athletes may not change the order they go in once the workout starts. The workout stops once all 6 rounds are completed or the timer hits the 5-minute time cap.
Variations
Lateral Bar Over Burpees:
- Intermediate: Must jump over the bar with a two-footed jump.
- Novice/Masters: Single-Legged jumping (Peter Pan hop) or stepping over is permitted
Hang Power Cleans:
- Intermediate: 95#/65#
- Novice/Masters: 65#/45#
Lunge Variations:
- Intermediate: Alt. Front Rack Lunges 95#/65#
- Novice/Masters: Alt. Lunges – Unweighted
Score:
Time it took to complete all work. If time capped, add 1-second for each rep not completed.
WOD 4 (What Goes Up Must Come Down)
2-Person Teams
For Time – 10-Minute Time Cap
- 75 Calorie Row
- 60 2-Person Synchro Step-Ups
- 45 2-Person Synchro Plate Ground-to-Overhead
- 30 3-Person Synchro Sit-Ups
2-Person Team Workout Flow
One athlete will start by sitting on the rower with their feet strapped in. At 3, 2, 1, Go! the athlete will start rowing. One athlete may do the whole row, or you may switch out any time. Once all 75 calories are rowed, the 2 athletes will start synchro step-ups. Synchro will be considered at the top with both athletes standing fully upright having 2 feet on the box and at the bottom with both athletes having 2 feet on the ground. Once all 60 synchro step-up are completed, the athletes will start the synchro plate ground-to-overhead. Synchro will be considered when the plate is overhead with arms, hips, and knees locked out, and when the plate is touching the ground. Once all 45 synchro plate ground-to-overhead are completed, the athletes will start the synchro sit-ups. Synchro will be considered when all both athletes are on their backs with hands touching the floor overhead and when all 2 athletes are touching their toes. The workout stops once all 30 sit-ups are completed or the timer hits the 10-minute time cap.
Variations
Step-Ups:
- Intermediate: 24”/20”
- Novice/Masters: 20”/20”
Plate Ground-to-Overhead:
- Intermediate: 45#/25#
- Novice/Masters: 25#/10#
WOD 4 MOVEMENT STANDARDS
ROW
Athlete’s feet must be strapped in. The damper can be set to Athlete’s choice. Handle will be in the cradle and hands may not touch the handle until 3, 2, 1, Go!
STEP-UPS
The athlete starts by standing with two feet on the floor. The athlete will step up on the top of the box with both feet on top of the box, standing fully upright right with hips and knees fully extended. Then the athlete will step back off the box and have both feet on the ground before starting the next rep.
PLATE GROUND-TO-OVERHEAD
Plate will start flat on the ground. Athlete will pick up the plate with two hands, having one hand on each side of the plate and stand fully upright with the plate locked out overhead. Athlete will then tap one edge of the plate to the ground and then bring it overhead in one motion. The movement is completed when the plate is directly overhead with arms, hips and knees fully locked out.
SIT-UPS
Sit-ups begin with the athlete lying on their back, their feet on the floor (butterfly position is fine) but not anchored, and the hands touching the floor above their head. The athlete then sits up until the hands touch the TOES (not the mid foot). The feet cannot leave the floor at any time during any part of the sit-up. A standard AbMat is allowed but not required. If used, the AbMat must be positioned at the lumbar spine.
Score:
Time it took to complete all work. If time capped, add 1-second for each rep not completed.
EVENT DETAILS
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Per Person
$56Only 15 teams. Each team member needs to register.