Welcome to our fifth annual nightmare before christmas competition!

We are thrilled you want attend our event! Information regarding the competition date and times, workouts and divisions can all be found right here! You can also register, view leaderboards, and more!

This is a one day, three WOD + floater, team competition at AMP Strength & Conditioning.

Teams of 2 - M/M, F/F - RX/Scaled/Masters (40+) - will compete for CASH prizes and bragging rights all to benefit The Shepherd's Supply Mission right here in Moody AL. Shepherd's Supply supports local families in need throughout the year, especially during the holidays. It is our honor to, once again, partner with this great cause to help supply food, clothing, essentials, and gifts to those less fortunate. 100% of proceeds will benefit the families in and around Moody AL.

WODs:

"Whiplash"

AMRAP12:

3-6-9-12-15 …
Continue adding 3 reps to each round until time expires.

Burpees
DB Front Squats

Dumbbells must remain in an unsupported position for the entire AMRAP. Teammates may split or partition reps as desired. If the dumbbells leave the unsupported position, partners must accumulate 10 bike calories before proceeding.

Burpees will begin from the standing position, athletes will proceed to the “chest-to-deck” position and return to the standing position, hands over the head, and finish with a jump (feet must leave the floor).

DB Front Squats will begin in the standing position. Athletes will squat to a position in which the top of the knee breaks the plane of the hip crease in a full squat. Dumbbells must remain above the shoulder, hands must not leave the dumbbells.

RX & Masters: 50/35

S: 35/20

"On Dancer" - Floater

AMRAP8:

C2 Rower Calories

Partners alternate to accumulate as many calories as possible on the C2 Rower. This WOD must be completed before 2 pm!

"Creature"

10RFT:

12 Deadlift
9 Hang Power Cleans
3 Bar Muscle Ups

RX: 155/105
Masters: 135/95
Scaled: 105/75

Athletes will alternate as needed to complete 10 full rounds. 

Deadlifts should begin resting on the floor, hands off the bar.
Athletes will lift the bar to a full standing position, then 
return the bar to the floor once again make contact with both bumpers.


Hang Power Cleans should begin at a position above the knee and below the hip crease. Athletes will finish in the front rack position, at the chest, elbows forward the bar.
Rx athletes will begin

RX ONLY: Bar Muscle Ups in the fully extended position hanging from the bar, then proceed to a fully supported position above the bar, both arms again, fully extended.


MASTERS ONLY: Masters athletes will perform Chest to Bar Pull Ups. Contact must be made with the bar below the collar bone. 


SCALED ONLY: Scaled athletes will perform Jumping Bar Muscle Ups, using the RX Standard, from a box upon which the athletes head is even with the bottom of the bar while in a full standing position on top of the box. Height will default to shortest athlete.

"Snowball"

12:00 for both partners to find a combined total for each lift:

Athlete 1: Snatch + Hang Snatch
Athlete 2: Snatch + OHS 

Each athlete will be responsible for only one complex. You will only have ONE barbell, but you may take turns lifting, partners may help load/unload bar. 

Snatch + Hang Snatch: Barbell will begin on the floor and proceed, without pause, to the overhead position. Athletes may squat, power, or muscle snatch so long as the barbell finishes in a fully supported, standing position (arms, hips, and knees locked). Athletes should then return to the hang position (above the knee, below the hip crease) and complete the hang snatch in a fully supported, standing position.

Snatch + OHS: Barbell will begin on the floor and proceed, without pause, to the overhead position. Athletes may squat, power, or muscle snatch so long as the barbell finishes in a fully supported position (arms, hips, and knees locked). Athletes should then proceed to squat, with barbell overhead, to a depth at which the top of the knee breaks the plane of the hip crease, then stand to the fully supported position.

Score will = total combined weight of both complex.

If you have any questions, please reach out to ampstrength@gmail.com for assistance.