Combat on the Coosa is a 2 day event with individuals Saturday and teams Sunday. Teams will be 2 athletes of the same sex(M/M or F/F). It will be held next to the Coosa River at Goldstar Park. The historical bridge in Wetumpka will also be used in a WOD. We will have a kids zone with a playground and Inflatable bounce houses. There will be cash prizes for all RX divisions! Be prepared for some unique, challenging, and fun workouts that will put your fitness to the test. Register now!
Movements to expect at Combat on the Coosa::
Short distance run
Lifting max ladder- clean complex
Burpees
Box jumps (RX-24/20, scaled 24/20 step ups allowed)
Sled pushes/drag (weight TBA)
Rowing
Farmers carry (unknown objects)
Wall balls (RX-20/14, scaled 14/10)
Deadlifts (RX 225/155, scaled 165/115)
Ground to overhead & power cleans (RX 115/75, scaled 85/55)
KB swings (RX 53/35, scaled 44/26)
WOD #1: “Scrambled Legs”
Individual
15 Minute Time Cap
20 Burpees
Run around Wood line w/ Medball RX 20/14 Scaled 14/10
20 Deadlift RX 185/135 Scaled 155/105
Run around Wood line w/ Medball RX 20/14 Scaled 14/10
20 Wall Balls RX 20/14 Scaled 14/10
Run around Wood line w/ Medball RX 20/14 Scaled 14/10
20 Ground-to-Overhead 95/65 Scaled 75/45
Team
15 Minute Time Cap
30 Burpees
Run around Wood line w/ Heavy Sandbag
30 Deadlift RX 185/135 Scaled 155/105
Run around Wood line w/ Heavy Sandbag
30 Wall Balls RX 20/14 Scaled 14/10
Run around Wood line w/ Heavy Sandbag
30 Ground-to-Overhead RX 95/65 Scaled 75/45
WOD #2
Lifting Max Ladder: Lift every 60sec.
1 Clean + 1 Hang Clean + 1 Front Squat
*This is three different movements regardless of what type Clean or Hang Clean is performed(Muscle, Power, or Full)
*The only movement where depth matters is the Front Squat.
*The Hang position is anywhere above the knee. It can be High, Mid Thigh, right above Knee, etc.
*Once the bar leaves the ground in the Clean it can NOT return to the ground until all 3 movements are successful for it to be counted as a Good Lift.
*In both cleans you must have knee & hip extension with elbows through.
*This will be an EMOM set-up.
*Teams will move together so both members have to lift in the 60sec time period. If one teammate fails they can stay with the other teammate still lifting but counts their last successful weight.
*Score will be last successful weight for individuals and combination of both teammates weights for teams.
*If anyone makes it all the way through the ladder we will give you 3 minutes starting when time is up at the final station. There will be extra bars and weights set up next to the ladder.
WOD #3
“Row’d to the Top”
*I have a feeling there will be some questions with this one.
15 Min. Cap both Individual and Team
Individual:
800M Row
15 Box Jump Overs RX 24/20 SCALED Step overs if needed
Fill a 35 Gal. Trash Can with water using a 5 Gal. Bucket
30 KB Swings RX 53/35 SCALED 44/26
Sprint to Finish
Team:
1400M Row
25 Box Jump Overs RX 24/20 SCALED Step overs if needed
Fill a 35 Gal. Trash Can with water using one 5 Gal. Bucket
50 KB Swings RX 53/35 SCALED 44/26
Sprint to Finish(both teammates must cross before time stops)
Specifics:
*Rx can NOT do Step ups! If you are in the scaled division you can do Box Jumps if you would prefer over Step ups.
*Your feet are allowed to touch the box. You do NOT have to clear the box completely on the jump over, but jumping completely over is allowed.
*Individuals its pretty cut and dry with the exception of the bucket.
*For both Ind. and Team there will be one 5 Gal. Bucket that you will use to run down to the river and dip out water, running it back to the 35 Gal. can to fill it up. You are done when water is at a constant flowing over the top(not just splashing out because you dumped the water in fast or hit the can). Your JUDGE will let you know.
*TEAMS: Same rules as in WOD#1 – We do not care how the work gets done as long as it gets done. Divide reps however. You can carry the bucket together, one at a time while one rests, getting water together swapping hands as needed, etc.
Wind Creek Casino and Hotel will be presenting the event in conjunction with CFI and several other vendors with more details to come. Podium winners will have the chance to take home CASH and other prizes.
