All individuals and teams in all divisions will compete in 3 WODs. The top 4 positions in each division, individuals and teams, will compete in a 4th WOD to determine the top 3 spots. If any athletes are tied in any of the top 4 positions, they will all advance to the 4th WOD. If after the 4th and final WOD there are any ties in the top 3 positions there will be a sudden death throwdown, only between tying athletes, to determine rank.
Just a little early “Christmas present” for you…WOD 1 has been announced!!
WOD 1 – “Snatch ‘Til I’m Dead”
5:00 AMLAP (as much load as possible)
Snatch/Deadlift
Individuals
Snatch (power or squat) as many reps as possible at any load you want for the first 4:00. Athletes will be allowed to load what he or she will begin with before go. Larger slower athletes may choose to use a heavier load and smaller faster athletes may choose to use a lighter load. It would be ideal to go heavy and fast. This is up to you. Any load you begin with can be changed (with the clock running) up or down. Each rep will be multiplied by that rep’s load to add to your score. Obviously the higher the score the better. Example: if an athlete performs 40 reps at 100# in the first 4:00, that athlete has a score of 4,000 thus far (stay with me). At the 4:00 mark we will sound a whistle. You must complete one more successful snatch with any load you choose. That last successful snatch load will be your load to deadlift for the remainder of the 5:00. If at 4:00 you fail at your last snatch, you must reattempt and/or change the load and reattempt until you successfully complete a snatch. You will then use that load, and only that load for your deadlifts with whatever time you might have remaining.
Teams
Team members must alternate reps. Each male and female will have his or her own bar with the weight they choose (same as individual). Teammate A must have the bar resting on the floor before Teammate B can go. If Teammate A dumps the bar, all bouncing must stop before Teammate B reps. At the sound of the 4:00 whistle no more snatches are mandatory. Instead both team members will advance to a lane where a tire @ 225# will be waiting for them to flip for the remainder of the 5:00. Tire can be flipped anyway the team wants as long as it stays in their lane.
BAM! and let the Chaos begin!
WOD 2 – “Ole’ Dead Legs”
Individuals
3 Rounds:
10 Back Squats, RX – 135/95, Scaled/Masters – 95/65
30 Ft. Bear Crawl…
5 Box Jumps, 24″/20″, Scaled/Masters will be allowed to step up
10 Pull Ups, Scaled – Ring Pull Ups (video will show)
5 Box Jumps
30 Ft. Bear Crawl back to bar
Teams
10 Min AMRAP:
At go, partner A performs back squats while partner B performs bear crawls, box jumps, and pull ups. When partner B returns to his or her bar then both athletes switch and partner B performs back squats while partner A performs bear crawls, box jumps, and pull ups.
During this 10:00, every back squat, bear crawl, box jump, and pull up performed by both athletes will count toward score. Each 30 ft. bear crawl will count as 1 rep. Partial bear crawl is no rep.
WOD #3 – “St. Nick’s Nightmare“
Individuals
10-8-6-4-2:
Clean and Jerk, RX-155/105, Scaled/Masters-115/75
followed each round by
10 Burpees
30 Double Unders (scaled and masters may choose 90 singles)
Teams
10-8-6-4-2:
Clean and Jerk, RX-155/105, Scaled/Masters-115/75
followed each round by
10 Burpees
30 Double Unders (scaled and masters may choose 90 singles)
**both team members must complete the current movement before either team member can advance to the next movement**
