WODGODZ VI

2 Labors of Hercules

On a running clock in 20-second increments, two attempts each of:

1 RM Snatch
1 RM C&J

DIVISION VARIATIONS:  None

DESCRIPTION: At the call of “3,2,1, go!” the athletes in lanes 1 & 2 ONLY will have 20 seconds to complete their first max Snatch attempt. Athletes in other lanes may not attempt any lifts. Multiple attempts are allowed, provided the last lift begins within the 20-second window (bar must be lifted off the floor before the next period begins). The 20 -second lift windows will then progress down the lanes in paired sequence (lanes 3 & 4, 5 & 6, 7 & 8, and 9 & 10) until all 10 lanes have completed their first attempts. The process will then return to lanes 1 & 2 for their second attempts and proceed down the lanes again in sequence.

All bars will be unloaded at the start of each heat. Athletes must load their own first weight before their Snatch lift window begins and may load their second attempt weight at any time after their first attempt.

At the end of the second Snatch attempt, the Athletes will load their first Clean & Jerk weight, and the entire process will be repeated for athletes to record a max Clean & Jerk.

DAY: Saturday

LOCATION: Shreveport Convention Center

TIMECAP: 6:40 of lifts per heat (individuals and teams)

SCORING: Max weight for each lift, combined to one total

TIEBREAK: None

EQUIPMENT

Barbell and weights (#410 per station)

TEAMS

One team member will perform the Snatch and the other will perform the Clean & Jerk and combine weights for total. Team members may assist each other in loading weight on the bar.

MOVEMENT STANDARDS

Snatch:
The barbell begins on the ground and must be lifted from the ground to the overhead in one smooth motion. A muscle snatch, power snatch, or squat snatch may be used. The rep is counted when the athlete is standing with the barbell fully locked out overhead and under full control, directly over the middle of the athlete’s body when viewed from the side, with the arms, hips, and knees extended, and the feet in line under the body.

Clean and Jerk:
The barbell begins on the ground and must be lifted from the ground to the shoulders in one smooth motion. At the completion of the clean portion, before completing the jerk portion, the must stand with the barbell at rest in the front rack position on the shoulders. A muscle clean, power clean, split clean, or squat clean may be used. Once racked, a strict press, push press, split jerk, or push jerk may be used to lock the barbell out overhead. The rep is counted when the athlete is standing with the barbell fully locked out overhead and under full control directly over the middle of the athlete’s body when viewed from the side, with the arms, hips, and knees extended, and the feet in line under the body.

Back to the Basics

AMRAP in 10 min

Kipping Pull Ups
Ski Erg Cals
Ring Muscle Ups
Unbroken Single-Unders

DIVISION VARIATIONS

Elite: (10, 18M/14F cals, 8M/6F, 50)
RX/Open Team: (10, 16M/13F cals, 6M/4F, 50)
INT/INT Team/Masters: (10, 14M/11F cals, 6M/4F Bar MU, 50)
Scaled: (10 Ring Rows, 12M/10F cals, 6 Burpee-2-knee ups, 50)

DESCRIPTION: Each athlete will begin behind the start/finish line. At the call of “3,2,1, go!” the athlete will move down their assigned lane to the rig where they will perform the prescribed number of kipping pull ups. The athlete will then proceed to the Ski Erg and complete the prescribed number of calories, return to the rig to complete the prescribed number of muscle ups, and then to their rope to finish the first round with 50 UNBROKEN single-unders. If the single-unders are not completed unbroken, the athlete will have to restart at 1 as many times as it takes to complete all 50 unbroken. After each set of single unders, the athlete must advance their respective lane marker to the next position on the floor to mark progress. The AMRAP will then continue in this fashion until the 10-minute time cap.

DAY: Sunday

LOCATION: Shreveport Convention Center, Main floor

TIMECAP: 10 minutes (individuals and teams)

SCORING: Total reps in 10 minutes

TIEBREAK: time to complete the ski erg cals in first round

EQUIPMENT

RIG, Rings, 6 in crash pads, Chalk buckets, Ski Ergs, Rubber Mats
TEAMS

Teams:

break however, provided single unders are unbroken by a single team member.
The non-working partner will accumulate calories on the Echo Bike to be added to score as reps.

MOVEMENT STANDARDS

Kipping Chin over Bar Pull ups:
Each kipping pullup must be performed individually only. NO BUTTERFLY PULL UPS ALLOWED. Strict pull-ups are permitted if the movement standard is met. The arms must be fully locked out at the bottom of the rep before the feet can pass behind the vertical plane of the bar. At the top, the chin must clearly break the horizontal plane of the bar.

Single unders:
The rope passes under the feet once for each jump and must spin forward for the rep to count. Only successful jumps are counted, not attempts. All reps must be completed unbroken.

Ski Erg:
Ski Erg display will be reset by Judge before each round. Athletes may not touch the display at any time.
The athlete may not leave the platform until the prescribed number of calories registers on the monitor.

Ring Muscle Ups:
The athlete must begin with, or pass through, a hang below the rings with arms fully extended and the feet off the ground. The heels may not rise above the height of the rings during the kip. The elbows must be fully locked out while in the support position above the rings and athlete must pass through some portion of a dip before lockout. Kipping the muscle up is acceptable, but swings or rolls to support are not permitted. If consecutive kipping muscle-ups are performed, a change of direction below the rings is required.

Bar Muscle ups:
The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. The heels may not rise above the height of the bar during the kip. Roll/Glide kips are not permitted. Elbows must be fully locked out at top, and shoulders over or in front of the bar. Only the hands, and no other part of the arm (i.e., forearm or armpit), may touch the pull-up bar to complete the rep.

Ring Rows:
The athlete must begin with, or pass through, a hang below the rings, with the arms fully extended  and the feet in front of and not touching the taped boundary line on the floor. The knees must remain in full extension throughout the movement. The elbows must be fully locked out while in the down position, and the rings must contact some portion of the torso in the top position.

Burpee-2-Knee up:
The athlete must start from a standing position at the beginning of each rep, with full extension of hips and knees before dropping to the floor in the prone position, such that the chest and thighs are in full contact with the floor at the bottom. The athlete will then return to standing and jump to the bar to perform the knee raise. Single leg step-backs and step-ups are allowed in the burpee, and the knees may touch the floor during transition. The athlete must go from a full hang to having the knees rise above the hip crease. At the start of each rep, the arms must be fully extended with the feet off the ground and the feet must be brought back behind the vertical plane of the bar. An overhand, underhand, or split grip is permitted. Both knees must rise together by flexing hips until they are above the hip crease.

"Fast Finish"

For Time:

20 Pistols
10 Deadlift with axle bar
10 Burpee Box Jump Overs
10 Snatch

DIVISION VARIATIONS

Elite: 5Rt, 5Rt, 5Lt, 5Lt pistols, #245/165 DL, 10 @30/24” box, #155/105
RX/Open Teams: 20 alternating pistols, #215/145 DL, 10 @24/20” box, #135/95
INT/INT Team: 16 Alternating DB box step ups #50/35, #195/125 DL, 10 @24/20” box, #115/85
Masters: 16 Alternating pistols, #195/125 DL, 10 reps @24/20” box, #115/85
Scaled: 10 DB Goblet Squats #70/50, #155/105 DL, 10 stepovers @24/20” box, #95/65

DESCRIPTION: Each athlete will begin under the rig. At the call of “3,2,1, go!” the athlete will move down their assigned lane to the first pistol floor section where they will perform the initial number of pistols before advancing to the next pistol section, after 5 unbroken single-leg reps for Elite, and 5 or 4 alternating leg reps for other divisions. They will advance through the four sections, performing the same number of reps at each section until complete. They will then move to the axel bar to complete the prescribed number of deadlifts before moving to the box to complete the Burpee box jump overs. Finally, they will advance to the barbell to complete the prescribed number of snatches before sprinting to finish line.

DAY: Sunday

LOCATION: Shreveport Convention Center, Main floor

TIMECAP: 4 minutes (7 minutes for teams)

SCORING: Time to complete all reps

TIEBREAK: None

EQUIPMENT

RIG
Loaded axle and standard barbells.
Boxes
Dumbbells for goblet squats
TEAMS

Teams perform relay style, with the first member completing the entire sprint before tagging the second member behind the start/finish line, who then also completes the sprint. The time will be the total time for both athletes to finish.

MOVEMENT STANDARDS

Pistols:
At the start and finish of each rep, the hip and knee of the working leg are extended. The non-working leg must remain in front of the body (cannot pass beyond profile). Holding on to the non-working leg is permitted. At the bottom, the hip crease must pass below the top of the knee of the working leg. If any part of the body other than the support foot touches the floor before lockout, the rep will not count.
The Elite division must complete 5 unbroken reps on the same leg before advancing. They will complete 20 total reps, 5 in each of four sections of the floor. Other divisions will alternate legs after every successful rep within each section, completing a total of either 20 or 16, 5 or 4 reps in each section of the floor. Resting the non-working leg on the working leg or using the hands/arms to push into the working leg is not permitted.

Deadlift:
The barbell starts on the ground. The athlete’s hands must be outside the knees. Sumo deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension, and the athlete’s head and shoulders are behind the bar. Receiving any assistance with the barbell is not permitted unless safety is an immediate concern. Athletes may NOT wear gymnastics grips during this workout.

Burpee Box Jump Overs:
The burpee box jump-over starts with the athlete on one side of the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box to land on the floor on the other side. A two-foot take-off is required. The athlete may jump over the box completely and does not have to use a two-foot landing. If jumping over the box, the feet must go over the box, not around it. Alternatively, the athlete may jump onto the box, in which case there is no requirement to stand tall while on top of the box, only the athlete’s feet may touch the box, and they may either jump down or step off to the other side. Each rep is counted when the athlete lands on the ground on the opposite side. Scaled athletes will perform box-step overs.

Snatch:
The athlete must bring the bar from the ground to the overhead position in one smooth motion. At the top, the arms, hips, and knees must be fully locked out with the bar directly over the middle of the athlete's body and the feet in line under the body. Touch and go is permitted, but no bouncing. For safety, the bar must be at or below shoulder level before being dropped to floor.
Goblet Squats:
The athlete will start each rep in a standing position with the hips and knees fully extended and the dumbbell at chest-height, just under the chin. The hip crease must drop below the knee crease at the bottom and the athlete must reach full extension again at the top to earn a completed rep.

PEGASUCKS

For Time (7-minute time cap):

Three-round couplet of:
21/15/9 Thrusters
3/2/1 Peg board climbs

DIVISION VARIATIONS

Elite (#115/85, to SPECIFIED peg holes)
RX and Open Team (#95/65, to SPECIFIED peg holes)
Intermediate/Intermediate Teams: (#75/55, to SPECIFIED peg holes)
Masters: (#75/55, to SPECIFIED peg holes)
Scaled (#65/45, chin-over-peg jumps 24/16/8 individual, 36/24/12 teams)

DESCRIPTION: Each athlete will begin behind the start/finish line. At the call of “3,2,1, go!” the athlete will move to their assigned bar and begin with 21 Thrusters. The athlete will then proceed to the peg board on the rig and perform 3 peg board ascents before returning to the bar to continue the three-round couplet. After the first and second rounds, the athlete must advance their respective lane marker to the next position on the floor to mark progress. After the third round, the athlete will then sprint to the finish line without having to move the lane marker again.

DAY: Saturday

LOCATION: Shreveport Convention Center

TIMECAP: 7 minutes (individuals and teams)

SCORING: Time to complete the couplet

TIEBREAK: Time to complete 21 Thrusters

EQUIPMENT

Barbell
Peg board, extra pegs available
Crash mats
TEAMS

Team members perform synchro thrusters, one with male bar and one with female bar
Teams will perform 6/4/2 peg board ascents, sharing reps in any order desired

MOVEMENT STANDARDS

Thrusters:
This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground. The barbell must come to full lock out overhead with the hips, knees, and arms fully extended and the bar directly over the heels.
Teams: synchronized thruster is counted at the top of the rep, meaning both athletes MUST be locked out overhead in full extension at the same time in order for the rep to count. All teams will use one male bar and one a female bar, both loaded to weigh same, and members may switch between them as desired while completing the specified number of reps.

Peg Board Climbs:
Each Peg board rep will begin with both hands gripping pegs in the starting position and both feet off the ground. The athlete must move the pegs one at a time from the starting position to the target level position for their respective division, and then return to the starting position to complete the rep. Both pegs must be completely secured back in the starting position holes before the feet can touch the ground. “Touch and go” reps may be performed without the feet touching the ground between reps, as long as both pegs are clearly and completely returned to the starting holes before the next ascent.
If one or both pegs are stranded in higher an unreachable hole(s) during a failed ascent, the athlete (either team member) must return to the start/finish line to retrieve new peg(s) before returning for another attempt. The stranded pegs will be removed by crew members. One or more crash mats will be provided.

Swimming with the Devil

Total Reps in Four Rounds of 3 min work/1min rest:

Swim 50m
Echo Bike for Cals
AMRAP Single Arm DB Devil’s Press

DIVISION VARIATIONS

Elite (50m, 20/16 cals, #70/50 DB)
RX and Open Team (50m, 16/13 cals, #70/50 DB)
Intermediate/Intermediate Teams/Masters: (50m, 14/11 cals, #50/35 DB)
Scaled (50m, 10/8 cals, #35/25 DB)

DESCRIPTION: Each athlete will begin in the water with at least one hand touching the edge of the pool. At the call of “3,2,1, go!” the athlete will swim down and back in their lane, completing 50m, and then exit the pool to begin the Echo bike calories. At completion of the specified calories, the athlete will then perform as many Devil’s press reps as possible in the remaining time. At the end of three-minute round, there will be a one minute rest, and the next round will begin with the athlete back in the pool. The workout will continue in this fashion until three rounds are completed. The athlete may not dismount the bike until the display reads the required number of calories. The Devil’s presses must be completed on the rubber mat to protect the pool deck.

DAY: Saturday                                         

LOCATION: BHP Billiton YMCA, 3455 Knight Street Shreveport, LA 71105

TIMECAP: 15 minutes (individuals and teams)

SCORING: Total number of Devil’s Press completed in all four rounds.

TIEBREAK: Swim time for first round

EQUIPMENT

·       YMCA Pool, Echo Bike, Dumbbell, Rubber Mat

TEAMS

·       Team members will swim in the same lane at the same time, and the faster swimmer may exit the pool and stand beside the bike but not start until the slower swimmer touches wall.

·       The team members can split Echo bike and Devil’s press reps however they choose, with only one athlete working at a time.

·       The tie break will be the faster time of the two swimmers in the first round.

MOVEMENT STANDARDS

Swim

o   All RX swim laps will begin with the swimmer in the water with at least one hand on the edge of the pool. No diving! Any swim stroke will be allowed. Flip turns will be allowed. Goggles, competition swimsuits, and swim caps are allowed. No other swim-performance enhancing devices will be permitted, including but not limited to snorkels, fins, hand paddles, kickboards, and other floatation devices. No pulling on lane ropes for forward progress is permitted.

o   SWIM SCALING: Athletes who choose not to swim in the open lanes will have two options:

    1) Swim in the open lane with a kickboard floatation aid. These athletes will be ranked starting below the slowest athlete who swims in the open lanes without floatation aid.

  2) Use a shallow “scaled” lane where the laps can be accomplished by walking. These athletes will be scored starting below the slowest athlete using a flotation aid in an open lane.

Echo Bike

o   Display will be reset by Judge before each round. Athletes may not touch the display at any time.

o   The athletes must remain on the bike until the display reads the required number of calories.

Single Dumbbell Devil’s Press:

o   This movement is a combination of a burpee and a single arm dumbbell snatch. Each rep begins with the dumbbell on the ground, one hand on the dumbbell and the athlete’s chest on ground next to dumbbell and ends when dumbbell is held directly over the shoulder with arm in full extension in line with center of body when viewed from the side. The dumbbell must move from ground to overhead in one motion, i.e., no clean and jerk.

o   Do not drop dumbbell from overhead position or a no rep will be called as a penalty. It must be lowered to below the waist before letting it drop onto the rubber mat.