South Texas Games - 2016 Main Event

8 MINUTE CAP 3 ROUNDS DT - increasing weight 12 deadlifts 9 hang cleans 6 jerks (RX MEN AND WOMEN) Round 1 - 185 lbs men / 115 lbs women Round 2 - 205 lbs men / 135 lbs women Round 3 - 225 lbs men / 155 lbs women (JUNIOR MASTERS RX) Round 1 - 155 lbs men / 105 lbs women Round 2 - 175 lbs men / 115 lbs women Round 3 - 195 lbs men / 135 lbs women (SCALED) Round 1 - 145 lbs men / 85 lbs women Round 2 - 155 lbs men / 95 lbs women Round 3 - 165 lbs men / 105 lbs women

Begins at the 10:00 minute mark This is for time. There is a 4 minute cap on this workout. If the athlete fails to complete all reps within the time cap, the total number of reps will be their score. 4 MINUTE CAP RX MEN AND WOMEN 64 PULL UPS FOR TIME RX JR MASTERS MEN AND WOMEN 42 PULL UPS FOR TIME SCALED MEN AND WOMEN 28 PULL UPS FOR TIME

6 MINUTE CAP SPRINT FOR TIME (RX MEN AND WOMEN) 500 m row 400 m run 80 ft handstand walk (JR MASTERS RX MEN AND WOMEN) 500 m row 400 m run 40 ft handstand walk (SCALED) 500 m row 400 m run 60 ft OH walking lunge 45/25 plate WOD DETAILS AND SCORING: This workout is a sprint workout with a 6 minute time cap. SCORED FOR TIME. If an athlete cannot complete in the 6 minute time cap, they will be given a point for every 10 feet that they get on their handstand walk or walking lunge (for scaled). This is when a tie breaker for this workout might come into play. TIE BREAKER TIME: TIME THEY GET OFF THE ROWER Example of an incomplete workout: Sara, in the women’s RX division, does not finish the workout in the time frame. But, she is able to handstand walk for 27 feet before time is up. this means her score will be a 2 outs of 8. if there is a tie in this workout, we will go to the rower for a tie break.

12 minute cap RX MEN AND WOMEN 21 - 15 - 9 Thrusters 15 - 12 - 9 ENDLESS ROPE PULLS THRUSTERS - 115/75 (JUNIOR MASTERS MEN AND WOMEN) 21 - 15 - 9 Thrusters 12 - 9 - 6 ENDLESS ROPE PULLS THRUSTERS 105/65 MASTERS MEN AND WOMEN (same as junior masters) (SCALED MEN AND WOMEN) 21 - 15- 9 Thrusters 12 - 9 - 6 ENDLESS ROPE PULLS THRUSTERS - 95/55 DETAILS AND SCORING: THIS WORKOUT WILL BE FOR TIME.

(RX MEN AND WOMEN) 40 GHD sit ups 40 box jump overs 24”/20” 20 back squats 235 lbs men / 165 lbs women 20 ring muscle ups (JUNIOR MASTERS RX MEN AND WOMEN) 40 GHD sit ups 40 box jump overs 24”/20” 20 back squats 185 lbs men / 125lbs women 10 ring muscle ups bar taken from the GROUND (SCALED) 40 GHD sit ups 40 box jump overs 20” 20 back squats 165 lbs men / 105 lbs women 15 ring push ups bar taken from the RACK This workout is scored for time. There is a 10 minute time cap on this workout for all divisions. if the workout is not completed, total number of reps will be the score. if a tie break is needed in any divisions, this should go to when the back squats are completed.

TEAM CHIPPER FOR TIME : 15 MINUTE CAP 800 M Run 300 Double unders ( each athlete must do 100 reps before next athlete goes) 150 handstand push ups 50 front squats 165 men/125 women DETAILS AND SCORING: THIS WORKOUT IS FOR TIME. THERE IS A 15 MINUTE CAP. IF WORKOUT IS NOT COMPLETED IN TIME FRAME, THE SCORE WILL BE TOTAL REPS COMPLETED.

TEAM SNATCH TOTAL - 10 MINUTE CAP 10 Minutes to establish a max total Snatch between all athletes combined DETAILS AND SCORING: EACH TEAM MEMBER WILL BE GIVEN UNLIMITED ATTEMPTS TO ESTABLISH A 1 REP MAX SNATCH IN THE 10 MINUTE TIME FRAME. THE HEAVIEST SUCCESSFUL LIFT OF EACH ATHLETE WILL BE ADDED TOGETHER FOR A TEAM TOTAL SCORE. THE ATHLETES CAN GO IN ANY ORDER THEY WANT. THERE WILL BE 1 BARBELL FOR THE 2 MEN AND AN ADDITIONAL BARBELL FOR THE WOMAN. ONLY 1 ATHLETE MAY WORK AT A TIME.

8 MINUTE AMRAP Total FEET on the Endless Rope Machine while holding a 275 lbs deadlift hold Partner deadlift is allowed DETAILS AND SCORING: THE BAR MUST BE IN A FULL LOCKED OUT DEADLIFT FOR A TEAM MEMBER TO BE ABLE TO PULL ON THE ROPE. THERE IS SOME STRATEGY HERE. 2 ATHLETES MAY HOLD THE BAR WHILE ONE WORKS. JUST AS WELL, 1 ATHLETE MAY HOLD THE BARBELL WHILE 1 WORKS AND 1 RESTS. TOTALLY UP TO THE TEAM. THE 1 RULE IS THE BAR MUST BE IN THE DEADLIFT LOCKED OUT POSITION FOR THE ROPE TO BE MOVING FOR FEET TOTAL FEET AT THE 8 MINUTES IS THE SCORE FOR THAT TEAM

30 Calories on Assault Bike 20 Bar facing burpees 10 Overhead Squats 185 men/135 women DETAILS AND SCORING: 1 ATHLETE MUST FINISH ENTIRE TRIPLET BEFORE MOVING ON TO THE NEXT ATHLETE. CAN GO IN ANY ORDER OF ATHLETES THAT THE TEAM WANTS. THE TOTAL TIME IT TAKES ALL 3 ATHLETES TO FINISH THE TRIPLET IS THE SCORE FOR THIS WORKOUT

8 MINUTE CAP 3 ROUNDS DT - increasing weight 12 deadlifts 9 hang cleans 6 jerks (MASTERS RX) Round 1 - 155 lbs men / 105 lbs women Round 2 - 165 lbs men / 115 lbs women Round 3 - 175 lbs men / 125 lbs women

Begins at the 10:00 minute mark This is for time. There is a 4 minute cap on this workout. If the athlete fails to complete all reps within the time cap, the total number of reps will be their score. RX MASTERS MEN AND WOMEN 42 PULL UPS FOR TIME

6 MINUTE CAP (MASTERS RX) 500 m row 400 m run 40 ft handstand walk

21 - 15 - 9 Thrusters 462 FT /330 FT / 180 FT on Endless Rope machine (MASTERS RX MEN AND WOMEN) THRUSTERS - 105/65

(MASTERS MEN AND WOMEN) 40 GHD sit ups 40 box jump overs 24”/20” 20 back squats 185 lbs men / 125 lbs women 10 ring muscle ups bar taken from the RACK WOD DETAILS AND SCORING: This workout is scored for time. There is a 10 minute time cap on this workout for all divisions. if the workout is not completed, total number of reps will be the score. if a tie break is needed in any divisions, this should go to when the back squats are completed.