***IMPORTANT:: COMPETITION TIMES HAVE CHANGED!!!!***
We will now have: Check-in from 7:00-7:45AM / WODS starting at 8:00AM
Hotel Information:
Reindeer Games Room Block
Start date: 12/9/16
End date: 12/11/16
Last day to book: 11/22/16Marriott hotel(s) offering your special group rate:
· Courtyard Augusta for 79.00 USD – 89.00 USD per night
Individual WODs:
WOD #1
DASHER-10 Minute Total
5 Minutes- Max Burpees
RX- Over Box 24/20
Scaled- Over Bar with #45 bouncer plates
5 Minutes to Establish 1RM Bear Complex- movements must be separate-no thrusters
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press from Back
Complex is final when athlete shows control with both hands and bar overhead
***Each Burpee counts as 1 pound that gets added to your total 1RM score
WOD #2
15 minute time cap
3RFT:
RX
15 thrusters 135/95
16 feet Over Head walking lunge across platforms, 135/95lb
7 Bar muscle up
16 feet FR walking lunge across platforms, 135/95lb
WOD #2
3RFT:
SCALED
15 thrusters 75/55
16 feet Front Rack walking lunge across platforms, 75/55
7 pull-ups-chin must be over bar/ Banded pull-ups x2
16 feet FR walking lunge across platforms, 75/55
WOD #3
AMRAP-15 Minute Time Cap
RX:
500m Row
30- GHDs
5 Rope Climbs
Scaled:
500m Row
30-Abmat Situps
20-Overhead squat w/bar 45/35
Team WODs:
Team WOD #1
10 minutes to find 1 RM Horsepower Complex
Weight of Athlete will be taken at Check in
Added to group total and divided by group lift for score
1 Snatch Grip Deadlift
1 Hang Snatch (full or power)
1 Overhead Squat
1 Back Squat
1 Behind the neck Jerk
Feet must come together for Complex to end- do not drop bar before judge gives notification lift is complete
WOD #2 Teams
12 Minute Running Clock
RX
Each Team Member goes one at a time and gets 3 Minutes to complete 100 DU buy in and then as many Thrusters 135/95 or Ring Muscle Ups they can do without dropping bar or lowering feet to ground
2 Members will do Thrusters / 2 will do Ring Muscle Ups
Before time starts Teams must tell judge what Member is doing what movement.
Members will go one at a time- at the start of their 3 minutes they must complete their Buy In then can move to movement chosen.
Thrusters- once bar is picked up it cannot be set down. You can rest at top/front rack/hips but if it hits floor or you reach allotted 3 minutes no more points can be earned
Ring Muscle Ups- You can rest at top or at bottom hang but feet cannot touch the floor. Once feet hit the floor or you reach your allotted 3 minutes no more points can be earned.
Scaled
100 Single Buy In
Thrusters 75/55
Toes to Rings
Points will be gained by Movements completed.
Team WOD #3–
12 Min AMRAP
RX
Males- 20 Partner Deadlifts (455 lbs)
100m partner CarryFemales- 20 Partner Deadlifts (315 lbs)
100m Partner CarryScaled
Males- 20 Partner Deadlifts (315 lbs)
100m 45# plate carry- partners must run together and each carry a plate
Females- 20 Partner Deadlifts (195 lbs)
100m 25# Plate Carry- partners must stay together and each carry a plateWhen changing between Male and Female teams- you must physically touch to tag out.