WODGODZ V

“13.What?”

AMRAP in 4 minutes (6 min teams):

15 Snatch
30 Double Unders 

DIVISION VARIATIONS

Elite, RX, and Open Teams: #95/65
Intermediate, Intermediate Teams, and all Masters: #75/55
Scaled, Scaled Teams: #75/55, drag rope Single Unders

DESCRIPTION: For this workout, the athletes will begin behind the starting line. At the call of “3,2,1, go!” the athlete will advance to the bar and begin the couplet with 15 snatches followed by 30 double unders. All reps must be completed facing the start/finish line. They will then repeat for as many rounds and reps as possible in the time remaining.

DAY: Saturday

LOCATION: Secondary Floor

TIMECAP: 4 minutes for Individuals, 6 minutes for Teams

SCORING: Number of rounds and reps completed at cap.

TIEBREAK: None

EQUIPMENT

Barbell
Jump rope

TEAM INSTRUCTIONS

Team members may switch during the snatch reps however desired, but each set of 30 double unders must be completed by the same athlete who started it. All reps must be completed facing the start/finish line.

MOVEMENT STANDARDS

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.

Double Unders:
This is the standard double under in which the rope passes completely under the feet twice for each jump. The rope must spin forward for the rep to count.
Scaled athletes will do Single unders with a drag rope (drag rope will be provided).

“Carryover”

AMRAP:

100ft Sandbag carry in 10ft increments
10 Box Get Overs
10 Handstand pushups

DIVISION VARIATIONS:

Elite: #150/100, 48”/40”, 4.5/2.5” deficit HSPU
RX and Master’s 40-49: #100/70, 48”/40”, HSPU
Intermediate and Masters 50+: #100/70, 48”/40”, 2.5” Abmat riser HSPU
Scaled: #70/50, 48”/40”, double dumbbell S2OH #50/35
Open Teams: Male #100/70 Female #70/50, 48”/40”, HSPU 
Intermediate Teams: Male #100/70 Female #70/50, 48”/40”, 2.5” Abmat riser HSPU
Scaled Teams: #100/70/50, 48”/40”, double dumbbell S2OH #50/35

DAY: Sunday

LOCATION: Primary Floor

TIMECAP: 8 minutes (individuals and teams)

DESCRIPTION: Each athlete will begin behind the starting line. At the call of “3,2,1, go!” the athlete will sprint to the Sandbag and pick it up to complete the 100ft carry. The athlete will then move to the box to complete box get overs, then to the rig to perform HSPU (or S2OH for scaled), repeating this triplet for as many rounds and reps as possible within the time cap.

SCORING: Rounds and reps, with sandbag carry measured as one rep for every 10ft increment

TIEBREAK: None

EQUIPMENT:

Sandbag
Box
HSPU station at rig with mat, deficit blocks, or AbMat as required for division
Dumbbells for scaled

TEAMS

Teams will perform synchro Sandbag carries, with one heavy and one light bag, and may alternate bags as desired. Male #100/70, Female #70/50. Both team members must complete the Sandbag carry in synchro before beginning the BGO.

BGO-Teams may alternate for the BGO however desired, but all BGO must be completed before moving to HSPU. Only one member can touch the box at a time. Both team members must move together to the designated “on deck” area after completion of BGO, before proceeding to HSPU (i.e., no head starts on HSPU).

HSPU- Teams may alternate for the HSPU however desired, but the non-working team member will be required to remain inside the designated “on deck” area and a TAG from the working team member must be received before alternating. 

MOVEMENT STANDARDS 

Sandbag Carry: Sandbag must be carried in front of body, between the chest and knees, with both hands on the bag. Each completed 10ft increment will count as one rep. Bag may be picked up where it is dropped to resume carry.

Box Get Overs: The athletes must start each rep with both feet on the floor, have at least three points of contact on top of box (BOTH HANDS and any other part of the body), and finish on the opposite side of box with both feet on the floor. The feet must pass over the box without traveling around the side of box (i.e., feet must be above the horizontal plane of the top of the box). If the box is knocked over during a rep, it will be a no rep.

Handstand Pushup: Each handstand pushup begins with athlete inverted with arms locked out, heels in contact with the wall, hips open, and body in line with arms. At the bottom, the head must make contact with the mat or Abmat riser. The feet do not need to remain in contact with the wall for the duration of the movement but must contact wall at top while fully extended. Kipping is allowed.

“Clean Sweep”

4 rounds for time:

200-meter run
15/12/9/6 squat cleans (Teams: 27/21/15/9)

DIVISION VARIATIONS: 

Elite: Male: #135/155/175/195, Female: 85/105/125/135
RX: Male: #115/135/155/175 , Female: #75/95/105/125
Intermediate and Maters 40-49: Male: #95/115/135/155, Female: #65/85/95/115
Scaled and Masters 50+: Male: #75/95/115/135, Female: #55/65/75/95
Open Teams: same as RX
Intermediate Teams: same as Intermediate
Scaled Teams: same as Scaled

DESCRIPTION: The athletes will begin on the event floor in their lane in front of the start/finish line. At the call of “3,2,1, go!” the athletes will begin the first round with a 200-meter run by exiting the convention center and proceeding along the designated outdoor route before returning to the competition floor to complete the first round of cleans. The athletes will perform the squat cleans facing the finish line. All run legs must be started and finished at the start/finish line (no exiting the back of the lane). The bar must be advanced forward toward the finish line on each successive round of cleans. Adding weight for each round either before or after the run is OK. The workout will be completed by crossing the finish line after the last squat clean in the fourth round. Athletes must load additional plates and fasten clips themselves.

DAY: Sunday

LOCATION: Secondary Floor

TIMECAP: 12 minutes

SCORING:

Time when crossing the finish line at the end of the last squat clean.
TIEBREAK: None

EQUIPMENT

Barbell with weight preloaded, and additional plates for adding weight at each lifting station.
Ropes for team run

TEAMS

The members will run with a short piece of rope and both athletes must always be in contact with rope. A 10-second penalty will be assessed each time one of the members is observed losing contact with rope before crossing the finish line. Teams will complete 27/21/15/9 reps of squat cleans. Both team members must both perform cleans from the same side of the bar, facing the finish line. Teams can alternate reps however they want.

MOVEMENT STANDARDS 

Squat clean: The clean starts with the weight on the floor and finishes with the athlete standing with barbell resting on shoulders in front rack position with elbows in front of the vertical plane of the bar, and the hips and knees in fully locked out position. This full pause in front rack position at the top of the movement MUST be achieved before dropping the barbell back to the floor between reps. The athlete must either receive the barbell in, or pass through, the bottom of a full squat with the hip crease below the knees before standing into the front rack position to finish. Muscle cleans, power cleans, and split cleans are not permitted.

DEVIL IN THE DETAILS

For Time: Divided any way

300’ Single dumbbell overhead walking alternating lunges (in minimum 10’ increments)
50 Single arm dumbbell devil’s press
90 Box Jump Overs

DIVISION VARIATIONS

Elite (#70/50, 24”/20”)
RX and Masters 40-49 (#50/35, 24”/20”)
Intermediate (#35/25, 24”/20”)
Scaled and Masters 50+ (#35/25, 24”/20” step overs allowed)
Teams (450’, 75 DP, 135 BJO)
Open-same as RX individuals
Intermediate-same as Intermediate individuals 
Scaled Teams-same as Scaled individuals

DESCRIPTION: Each athlete will begin behind the start/finish line. At the call of “3,2,1, go!” the athlete runs to the box or one of the two designated dumbbell areas (there will be separate dumbbells) and begins in whichever fashion desired to complete the assigned reps. The workout will continue until all reps are completed. Each athlete will then will sprint back to the start/finish line to finish. There is no restriction on the order of completion other than lunges must be performed in 10’ increments within the designated lunging area and the devil’s presses must be performed within a separate designated area.

DAY: Saturday

LOCATION: Main Floor

TIMECAP: 18 minutes (individuals and teams)

SCORING: Time to complete the triplet.

TIEBREAK: None

EQUIPMENT

Two Dumbbells and a Box
TEAMS

Teams will have more reps to complete, as shown above, in whichever fashion  desired, only one team member working at a time. The non-working athlete must remain behind start/finish line and wait to be tagged before becoming the working member.

MOVEMENT STANDARDS

Single Dumbbell Overhead Walking Alternating Lunges:
The entire dumbbell must remain overhead, above the horizontal plane of the top of the head, in either arm before a step is taken. The back knee must make contact with ground with each alternating step. No shuffle steps. Feet must come together at top of movement or pass through full upright standing position. Each 10’ increment will be counted as one rep. If dropped, you must return behind the last crossed line before resuming.

Single Dumbbell Devil’s Press:
Each rep begins with 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. Do not drop dumbbell from overhead position or a no rep will be called as a penalty. It must be lowered to below waist before letting drop.

Box Jump Over:
The athlete starts with both feet on the ground on one side of the box. Do NOT angle the box and jump or step up on the corner. A lateral jump over the box (starting with the feet parallel to the box) IS permitted. The rep is credited when both feet have touched the ground on the opposite side of the box. A two-foot takeoff is always required, and only the athlete’s feet may touch the box. Alternatively, the athlete may jump completely over the box, as long as the feet pass over the box, not around it. There is no requirement to stand tall while on top of the box. The athlete’s hands are not allowed to touch any part of the legs while on top of the box.
Scaled and Masters 50+ are allowed to step over the box. Both feet must touch the top of the box and the athlete’s hands are not allowed to touch any part of the legs while on top of the box. There is no requirement to stand tall while on top of the box.

“Hang Up”

AMRAP in 4 min (6 min teams) of gymnastics complex as shown:

DIVISION VARIATIONS

Elite: 3TTR/3RMU=1 rep of complex
RX and Masters 40-49M: 2TTB/2BMU=1 rep of complex
Intermediate and Masters 40-49F and Masters 50+: 2TTB/2C2B=1 rep of complex
Scaled: 5 Knee raises/5 ring rows=1 rep of complex
Teams (Only one team member working at a time)
Open-same as RX individuals
Intermediate-same as Intermediate individuals 
Scaled Teams-same as Scaled individuals

DESCRIPTION: Each athlete will begin behind the start/finish line. At the call of “3,2,1, go!” the athlete runs to the rig and completes as many reps as possible in allotted time. Only reps completed without dropping from the rings/bar will be counted. Partial reps at buzzer will not count.

DAY: Sunday

LOCATION: Main Floor

TIMECAP: 4 minutes individuals, 6 minutes teams

SCORING: Number of reps completed

TIEBREAK: Reps at 2 min

EQUIPMENT

Rig, Rings, Bar
TEAMS

Team members must complete an entire rep of complex without stopping before alternating but may alternate in any other way.

MOVEMENT STANDARDS

TTR: The athlete must go from a full hang to having the toes touch the rings or hands. At the start of each rep, the arms must be fully extended with the feet off the ground. Both feet must contact or pass through rings.

TTB: The athlete must go from a full hang to having the toes touch the pull up bar. 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 feet must contact the bar simultaneously.

RMU: The athlete must begin with, or pass through, a hang below the rings, with the arms fully extended (with or without a false grip) and the feet off the ground. The feet 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. Kipping the muscle up is acceptable, but swings or rolls to support are not permitted.

BMU: The athlete must begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Feet may not rise above the height of the bar during a 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.

Knee Raises: 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.

Ring Row: The athlete must begin each rep with, or pass through, a hang below the rings, with the arms fully extended (with or without a false grip) 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.

“Twice as Clean”

1 Rep Max weight of the following Complex:

Clean, Hang clean, Shoulder to Overhead

DIVISION VARIATIONS: None

DESCRIPTION: Each athlete will begin behind the start/finish line. At the call of “3,2,1, go!” the athlete moves to their assigned bar and has 5 minutes to perform the above complex without dropping the bar. May make as many attempts as possible. Heaviest weight completed will be score. Athletes must announce the weight to be attempted to the Judge and then change their own weights; team members may help each other.

DAY: Saturday

LOCATION: Secondary Floor

TIMECAP: 5 minutes (individuals and teams)

SCORING: Heaviest load completed successfully.

TIEBREAK: None

EQUIPMENT

Barbell and weights
TEAMS

Sum of two heaviest lifts completed will be the score

MOVEMENT STANDARDS

Clean:
Starts with barbell on the floor. May be squat, power, or muscle clean. Finishes in front rack position standing tall.

Hang Clean:
Starts AFTER the successful completion of the Clean with a pause in the front rack position before lowering the weight to hang position without dropping it. Must then perform hang-clean without weight touching the floor and finish in the front rack position standing tall.

Jerk:
Starts AFTER successful completion of the Hang Clean with a pause in the front rack position before moving the weight overhead. Must stand tall at completion of rep with arms locked out overhead. Re-dip is not required. Split jerk, muscle jerk, push press, or strict press is accepted.