WOD 1: “Stone Complex”
12 Minute AMRAP of
- 10 Stone Complexes (5 Per Partner)
- Run 1 Lap Around Building
Rules:
- 1 Stone Complex = Start with atlas stone on ground, lift to shoulder, keep stone on shoulder, do 2 squats.
- Only one partner working at a time.
- Stone must be fully on shoulder, at complete extension before squatting
- RX Weight = 105# Men, 70# Women
- Scaled Weight = 70# Men, 32# Sandbag Women
- Partners must alternate stone complexes, i.e. you cannot do 2 stone complexes in a row.
- Score is total number of completed stone complexes.
WOD 2: “It’s the Size of the Boat
7 Minute AMRAP of Ground to Overhead
Minimum weights:
- Men = 135#
- Women = 85#
- Scaled = No minimums.
Rules
- Only 1 Bar per team, one person working at a time.
- Bar must be overhead, full extension, feet must be together, etc.
- Teams will have up to 205# to put on the bar.
- Score is # of reps x weight.
- Teams will have the option to switch weights one time.
- Men cannot lift anything under 135#. A girl could lift 135# and it would count towards the score.
WOD 3: “Suck It”
As a team, do Max Reps of Each Movement (4 Minutes Per Movement)
- Thrusters
- Chest to Bar Pullups
- Burpees
Rules:
- Only one partner working at a time.
- Thrusters: Head through at the top, no pause allowed in the middle, etc etc. RX = 95# Men/65# Women. Scaled = 65# / 45#.
- Only one bar will be given to athletes, so mixed teams must change weights at some point.
- Chest to Bar Pullups: any grip allowed. Scaled = 65# / 45# Power Cleans.
- Burpees: Hands lift off the ground at the bottom and jump over the bar. Jump is required, so feet must be together at the beginning and end of jump. No requirement for clapping, hip extension or which direction to face.
- Score is total number of combined reps.
WOD 4: “Jake the Snake”
15 Minute AMRAP of
- Kettlebell Snatches while partner holds handstand position.
- When partner breaks from handstand, both partners must run around the building.
Rules
- RX Kettlebell Weights = 53# / 35#. Scaled = 35# / Something Small.
- Kettlebell must come behind the heels at the bottom of the rep. At the top, elbows, knees, hips must be extended. Kettlebell must be overhead (over midfoot). No clean and pressing.
- Partner 1 does as many reps as possible of Kettlebell Snatches, while Partner 2 does a Handstand hold. Partner 1 must stop when Partner 2 falls from the handstand. Partners can switch and accumulate more points. After each partner completes one attempt at the handstand hold, both partners run together and switch positions for the next round.
- The judge will tell the partner when he can start doing the snatches.
- Score is total number of combined reps.
WOD 5: Final Chipper
As a team complete the following:
- 20 Power Snatches (115/85)
- 50 Toes to Bar
- 20 Power Snatches (115/85)
- 15 Muscle-Ups (can be partner assisted)
- 20 Power Snatches (115/85)
- 20 Male + Male, 15 Male + Female, 10 Female + Female Handstand Push-Ups
Rules:
- Toes to Bar = Legs must come to full extension at the bottom and come behind the bar.
- Muscle Ups = Rings set one fist above reach of tallest team member. Ring turn out required. You can assist anyway you want. Be creative.
- Handstand pushups widths will be set with plates and ab mat. Females will get an extra plate to shorten the range slightly.
- Scaled = 85# / 65#, 30 Toes to Bar, 15 Pullups instead of Muscle Ups, 20 Hand Release Pushups instead of handstand pushups.
- Only top 10 teams from each division and top 5 teams from scaled divisions move to the finals.
General Rules
- Scoring is cumulative point system. You receive 1 point for first, 2 points for second place, etc. The lowest overall point total determines who is highest in ranking.
- For people in scaled divisions, you don’t have to scale every workout, but if you decide to scale any workout, you will be automatically put into the scaled division. If you signed up for scaled and want to do everything RX’ed, that’s fine too.
- We will do our best to have consistent judging standards. It’s inevitable, someone will think a judge was unfair, so please resolve issues prior to a workout and know the standards. If you have any issues with judging, do not act like a baby. If you act like an ass, we reserve the right to kick you out of the competition.
- Have fun!
Posted In: Event Information
Is the handstand in WOD 4 free standing or up against a wall?
wall
On Suck It is that a running clock like Fight Gone Bad or does the clock stop and have a transition time between movements?
No transition time, continuous clock.
On the final chipper is only one team member working at a time?
yes
Figured but wanted to be sure- Thanks! Nice job on the Atlas Stones, you mentioned that at Regionals. Thankful I don’t have to hold it between my legs for a pull up this time around
You mention no pause in middle of thruster…im assuming you cant pause before you press overhead..can you rest in rack position??
yes, just no front squat + push press or jerk
How many of the wods are we doing on sat?
check the heat list
More detail on WOD 2 and how that scenario is going to work with mixed teams?
Men cannot lift less than 135#
you can only switch weights once
only one bar per team
So, one partner is going to stand there for half the workout?
Thanks for the clarification
yes or whatever portion of the workout the team decides is best
Kyle:
Thanks for this. It looks good but there is a scoring inequity in WOD 2. Suppose the team is 2 guys and they lift 135 for 60 reps. Their score is 60 * 135 = 8100.
Now, if assume another team has two women. Assume both ladies on that team step up and lift 95 lbs. In order to have a comparable score to these men above, they would need to have at least 86 reps.
So, the ladies would need to complete 26 more reps than the men just to have an equivalent score. But, this also assumes they step up and use a heavy load of 95 and not 85. If they use 85 they would need to complete 96 total reps to have a score that is the same as the men. In that case, they do 36 more reps than the men just to have an equivalent score.
Unless there is a correction factor you cannot compare female teams (or male/female teams) to male/male teams. There are a few ways to do this.
One option is this. People sometimes use the multiplier of .67 to determine the female to male weight ratio. For example, 135 * .67 = 90.45. Let’s pretend we agree this establishes an “equivalence” for the male/female weight. Let’s now do this 135/90.5 = 1.49 which is now a correction factor for women.
So, in order to make things comparable to men, any weight a woman lifts would be multiplied by this factor. Going back to the example above:
Team A (both men) = 60 reps all at 135 = 8100
Team B (both women) 60 reps all at 85 = 5100 * 1.5 = 7650
So, basically al you do is multiply the female load by 1.5.
It’s not perfect, but it’s one example. But one thing is for sure, unless there is some correction the scoring above isn’t comparable on this WOD.
each division is ranked and scored individually. a Male + Male team doesn’t compete against a Male + Female team.
Perfect. Well done, Kyle and crew.
can you kip the handstand pushups?
yup
Kyle,
WOD #2: “Teams will have the option to switch weights one time.”
For Coed does this mean if the woman starts at 85 hits say 20 reps, guy loads to 135 hits 20 they have already switched once so IF the woman wants to go again she must lift 135?
it will start with the heavier weight first, but yes, she can lift the heavier weight if she wants.
Kyle,
My question really is; can we switch the weight on the bar (men and women) unlimited time as long as it is the same everytime (say 135 and 85)?
Or does the woman have one shot at say 85 then the man one shot at 135 because this constitutes switching of the weight one time.
Thanks
only one weight switch allowed.
Are the snatches 1 or 2 handed?
to clarify, here is a video of what we mean by a kb snatch: http://www.youtube.com/watch?v=iBmxzAyon60 . one hand only.
WOD #1 : is each member of the team required to run the lap? Apprx length of that lap?
WOD #4: each partner must attempt the handstand hold before going on the run? I was confused about what was stated for the WOD and then what was stated in the rules.
Chipper: for partner assisted muscle-ups, ring turn out is required for each rep, do you also have to be in full lockout position at the bottom of the muscle-up for each rep?
Thanks so much! Great WODS, BTW! Super-excited to have a blast getting beat-up and to check out this new facility. Thank you for putting this event together!!!:)
both partners run together.
both partners have to do one attempt at the handstand hold before the run.
One more question- On the Thrusters is it only one weight switch as well or can you swap weights more than once on that WOD? The rules did not specify for that one
only one switch for each workout, except WOD5 where are there 2 bars so no switch is needed.
In the scaled division, in (ie. WOD 3), would it make sense for both partners to do 45# or would we accumulate more points if one person on the girl+girl team does 65# while the other girl does 45#?
Would competitors in the scaled division rack up more points if they do things mostly Rx, or does it not matter and we should do what the weight says for scaled? I know you said that one partner can do Rx’d but will it help us point wise to move into the finals.
there is only one bar per team for events 1 through 4. scaling anything = scaled division. it doesn’t help your score if you do more than the scaled amount.
on event 4-what part of the body can touch the wall for handstand hold? feet only? or feet and butt/legs?
Feet only
So about how long are the runs?
About 750 cubits.
BS Kyle – it’s a 10,000 sf building. It’s at least 1000 cubits!!
Kyle: Another Kyle here. Can you tell me which charity we are supporting and where I can find a list of heats? I didnt see on the website
heats are on the facebook page and heat assignments are in team superfit information and FAQs (http://charlottesvillesuperfit.com/2011/07/18/team-superfit-richmond-information-and-faqs/) under “click this link for heat assignments.” our charity fundraiser competition is in January in charlottesville and we are benefiting the boys and girls club of charlottesville.
For WOD #1, can the teammate not working touch the stone to help the partner, before they start the squats … or does each partner work entirely alone? Thanks!
work alone