15.Sept.2014

WODt group

 

 

 

 

 

 

 

 

 

 

THANK YOU to everyone that was a part of WODtoberfest.   We could not have put on this awesome event without all of your help!  For those of you that didn't compete over the weekend, we are bringing the first WOD to you!  

 

WOD 1A: "SANDSTORM C5 Style" *6min time cap

400m hill sprint

20 KB swings (70/53/35/26)

400m hill sprint

2min transition (begins after the 6min time cap)

WOD 1B: "OPTIONS" *4min AMRAP

Ground to overhead (155-45)

or

Shoulder to overhead (155-45)

+

Pullups 

or

Bar muscle ups

Athletes MUST choose 1 barbell movement and 1 gymnastic movement. Once you have selected your barbell movement, you may not change the movement. (i.e.: if you select G20, you may not switch to S20 during the WOD).  Athletes must also select their load prior to the start of the wod. You will NOT be allowed to change your load during the wod. If you do not have unassisted pull-ups or bar muscle ups, you will only do barbell work to accumulate your points. All athletes in every division will have the same loading options from 45# up to 155#. 

Point system as follows;

G20 (155;30, 135;20, 115;16, 105;14, 95;12, 85;10, 75;8, 65;6, 55;4, 45;2)

S20 points (155;20, 135;10, 115;8, 105;7, 95;6, 85;5, 75;4, 65;3, 55;2, 45;1)

pullup points (7)

bar muscle ups (35)