Raindeer gainz throwdown

Onsite Competition for Teams

Event description

This competition is a 2 person same-sex teams (M/M or F/F) no co-ed teams. Two division will be; Novice and Intermediate (RX athletes are welcome) however, there will be NO: ROPE CLIMBS; HAND STAND WALK; MUSCLE UPS; DIPS; CHEST TO BAR PULL-UPS; SWIMMING. All other movements could be used. Barbell weight will be manageable in metcons however there may be a 1 rep max lift or complex to test your overall strength. * Prizes for 1st 2nd and 3rd in each division.

* NO REFUNDS FOR THIS COMPETITION but you may change athletes or teams until the first WOD starts!

* Friends and Family FREE and bring food and drink if you want!

* WODS will be published starting approximately 10 days out.

* There will be a floater and a final workout for the top 5 in each division.

* Competition shirts for those who enter by the cutoff date.

Scoring: For Time: Fastest is Better | Time Cap: 10

FOR TIME. START WITH A PARTNER SLED DRAG (BOTH PARTNERS PULLING TOGETHER) 100 METERS; THEN RUN BACK INTO THE GYM AND COMPLETE:

30 PULL-UPS AS A TEAM (ONE PERSON WORKING; SWITCH WHENEVER NEEDED); THEN

30 TANDEM HANGING POWER SNATCHES (WORKING AT THE SAME TIME); THEN

30 TOES TO BAR AS A TEAM (ONE PERSON WORKING; SWITCH WHENEVER NEEDED); THEN

RUN TO YOUR SLED AND DRAG IT BACK TO THE FINISH LINE (100 METERS).  ALL FOR TIME

*** STANDARDS ***

SLED WEIGHT - 205/170  (NOVICE 170/135) loaded

30 PULL-UPS. STRICT/KIPPING/BUTTERFLY ARE ACCEPTABLE. (NOVICE RING ROWS; SET AT 40 INCHES WITH HEELS DIRECTLY UNDER THE RINGS; STRAIGHT BODY WITH NO KIPPING; FULL EXTENSION AT THE BOTTOM AND RINGS TOUCH THE CHEST/SHOULDERS AT THE TOP).  ONE PERSON WORKING AT TIME BUT ATHLETES MY SWITCH ANY TIME TO ACHIEVE THE 30 AS A TEAM.

30 TANDEM HANGING POWER SNATCHES.  INTERMEDIATE DIVISION WEIGHTS ARE 105/75 AND NOVICE DIVISION WEIGHTS ARE 75/55.  THESE ARE DONE TOGETHER SO BOTH ATHLETES WILL DO 30 AT THE SAME TIME.  EACH ATHLETE WILL HAVE THEIR OWN BAR. THE BAR MAY START FROM THE GROUND ON THE FIRST REP; BUT THE ONLY REQUIREMENT IS THE HANG.  THE JUDGING STANDARDS WILL BE THAT BOTH ATHLETES ARE AT THE TOP TOGETHER AT THE SAME TIME (BAR DIRECTLY OVERHEAD; ELBOWS; SHOULDERS; HIPS; KNEES; ANKLES... ALL LOCKED OUT IN A VERTICLE (UP/DOWN) POSITION) ONCE ACHIEVED THE ATHLETES MUST LOWER THE BAR BELOW THE WAIST THEN BACK OVERHEAD (THEY DO NOT HAVE TO LOWER IT AT THE SAME TIME BUT MUST BE LOCKED OUT OVERHEAD AT THE SAME TIME TO COUNT AS A GOOD REP)! QUESTIONS WILL BE ADDRESSED DURING THE WOD BRIEF!

30 TTB AS A TEAM. TOES MUST TOUCH THE BAR IN BETWEEN THE HANDS AT THE SAME TIME AND HEELS MUST START BEHIND THE VERTICLE PLANE OF THE BAR ON EACH REP.  PARTNERS CAN SWITCH WHENEVER NEEDED.  (NOVICE WIL PERFORM KNEE RAISES WHERE THE UPPER LEG/QUADS BREAK 90 DEGREE'S OR KNEES ABOVE HIPS. HEELS ARE ALSO REQUIRED TO BREAK THE VERTICLE PLANE OF THE BAR)

BACK TO THE SLED FOR THE PARTNER SLED DRAG BACK  100M TO THE FINISH LINE! 

 

Scoring: For Time: Fastest is Better | Time Cap: 12

TWO ROUNDS FOR TIME OF:

20 (NOVICE 15 reps) THRUSTERS 95/65 (75/55)

25 (NOVICE 20) BOX JUMP OVERS 24/20 (24/20)

30 (NOVICE 25) DUMBELL SNATCH 50/35 (35/25)

35 (NOVICE 30) WALL BALL SHOT 20/14 (14/10)

50 DOUBLE UNDERS (NOVICE option 75 SINGLES)

AT GO; ON PARTNER WILL COMPLETE ALL THE THRUSTERS THEN TAG THEIR PARTNER TO COMPLETE ALL THE BOX JUMP OVERS; THEN TAG FOR THEIR PARTNER TO COMPLETE ALL THE D.B SNATCHES.... THIS WILL CONTINUE FOR THE FULL TWO ROUNDS.  SCORE IS TOTAL TIME TO COMPLETE.

A TAG BETWEEN PARTNERS MUST BE ACCOMPLiSHED BETWEEN MOVEMENTS.  YOU MUST ALTERNATE PARTNERS AFTER A MOVEMENT IS COMPLETED BY THE SAME PERSON; IN OTHER WORDS, NO SHARING OF THE WORK, FOR EXAMPLE WHEN PARTNER ONE IS DOING THE WBS THEY MUST DO THEM ALL, THEN TAG THEIR PARTNER IN, TO COMPLETE ALL OF THE NEXT MOVEMENT (THE D.U.)...

THRUSTERS ARE FULL THRUSTERS FOR BOTH DIVISIONS.

BOX JUMP OVERS: 2 FEET TAKE OF AND LANDING FOR INTERMEDIATE DIV. FOR THE NOVICE DIV; STEP UPS ARE ACCEPTABLE BUT BOTH FEET MUST TOUGH THE TOP OF THE BOX.  STEP DOWNS ON THE OTHER SIDE ARE ACCEPTABLE FOR BOTH DIVISIONS. THERE IS NO REQUIREMENT TO HIT FULL EXTENSION ON TOP OF THE BOX.

D.B SNATCHES ARE ALTERNATING ARM.  ATHLETES CAN CHANGE ARMS AT ANY POINT AFTER THE COMPLETIoN OF THE SNATCH WITH ARM AND BODY FULLY LOCKED OUT IN A VERTICLE PLANE (STRAIGHT UP AND DOWN). BOTH HEADS OF THE D.B. MUST CONTACT THE GROUND FOR THE REP TO START.  IF A NO REP IS TAKEN, A GOOD REP MUST BE COMPLETED ON THAT SIDE BEFORE MOVING ON TO THE OTHER SIDE.

WALL BALL SHOTS ARE WITH THE DESIGNATED WEIGHT.  GUYS WILL MAKE CONTACT WITH THE WALL ABOVE A 10 FOOT TARGET; WOMEN WILL MAKE CONTACT WITH WALL ABOVE A 9 FOOT TARGET. IF THE BALL DROPS THE ATHLETE MUST WAIT FOR IT TO COME TO A REST ON THE GROUND BEFORE PICKING UP TO START AGAIN, (NO BOUNCING OF THE BALL INTO THE NEXT REP).

Jump rope; novice can elect to do the 50 Double unders but can not switch after declaring which they will do.  This is Per athlete.

** REMEMBER THERE MUST BE A TAG BETWEEN ATHLETES WHEN SWITCHING TO THE NEXT MOVEMENT!

Scoring: For Time: Fastest is Better | Time Cap: 6

FOR TIME: SQUAT CLEAN LADDER.

THERE WILL BE 5 BARS LOADED WITH ESCALATING WEIGHTS.  AT GO, PARTNER NUMBER ONE (YOUR CHOICE) WILL WORK FROM THE LIGHT BAR TO THE HEAVY BAR COMPLETING REPS OF 10-8-6-4-2 SQUAT CLEANS FROM THE GROUND.  AT THAT POINT YOU WILL TAG IN YOUR PARTNER WHO WILL WORK IN REVERSE ORDER STARTING WITH THE HEAVY BAR AND WORKING TO THE LIGHT BAR DOING REPS OF 2-4-6-8-10.  WEIGHTS ARE AS FOLLOWS

75/55 (NOVICE 65/45)

95/65 (NOVICE 75/55)

115/80 (NOVICE 95/65)

135/95 (NOVICE 105/75)

155/115 (NOVICE 115/85)

*** ALL SQUAT CLEANS START AT THE GROUND (TOUCH AND GO'S ARE ACCEPTABLE AS LONG AS BOTH PLATES TOUCH THE GROUND) AND FINISH WITH THE BAR ON THE SHOULDERS AND THE ELBOWS STILL IN FRONT OF THE BAR WHEN THE ATHLETES COMES TO FULL EXTENSION OF THE ANKLES; KNEES AND HIPS/WAIST. IF THE BAR POPS OFF THE SHOULDERS WHEN EXTENSION IS ACHIEVED THAT IS ACCEPTABLE AS LONG AS THE ELBOWS WERE STILL IN FRONT OF THE BAR.

Scoring: For Repetitions: More is Better

THIS IS A 3 MINUTE AMRAP OF SKI ERG FOR CALORIES PLUS REPS OF WEIGHTED BOX STEP OVERS.  AT GO BOTH ATHLETES WILL WORK TOGETHER; ONE PERSON ON THE SKI ERG (SET FOR A 3 MINUTE COUNT DOWN); AND THE OTHER PERSON PERFORMING WEIGHTED BOX STEP OVERS.  PARTNERS CAN SWITCH WHENEVER NEEDED AND AS MANY TIMES AS THEY WANT.  THE SCORE WILL BE THE COMBINE CALORIES PLUS THE NUMBER OF BOX STEP OVERS ACCOMPLISHED IN THE 3 MINUTES.

INTERMEDIATE WILL USE 50/35 POUND DUMBELLS IN EACH HAND.

NOVICE WILL USE 35/20 POUND DUMBELLS IN EACH HAND

MEN ON A 24 INCH BOX; WOMEN ON A 20 INCH BOX.

** BOTH FEET MUST TOUCH THE TOP OF THE BOX AND THE FLOOR ON EACH REP; FULL EXTENSION ON TOP OF THE BOX IS NOT REQUIRED.  QUESTIONS TO BE ANSWERED DURING THE WOD BRIEF!

Scoring: For Repetitions: More is Better | Tiebreaker: TIME AT THE END OF THE BIKE

10 MINUTE AMRAP.

AT GO, COMPLETE 4 ROUNDS OF D.T. (12 DEADLIFTS-9 HANGING POWER CLEANS-6 PUSH PRESS) ONE PERSON WORKING AT A TIME.

THEN; 50/35 (NOVICE 35/20) CALORIES ON A BIKE. ONE PERSON WORKING AT A TIME.

THEN IN REMAINING TIME OF THE 10 MINUTES COMPLETE AS MANY HSPU AS POSSIBLE (NOVICE PUSH UPS ON A BOX WITH CHEST TOUCHING THE CORNER OF THE BOX 20/24 INCHES).

THE BALL (ORNAMENT) BUSTER:  AFTER THE FIRST MINUTE AND EVERY MINUTE THEREAFTER TEAMS MUST STOP WHERE THEY ARE AND COMPLETE 3 TANDEM BAR FACING BURPEES; (NOVICE COMPLETE 2 AND CAN STEP OVER) THEN CONTINUE ON.

***STANDARDS***

ALL MOVEMENTS EXCEPT THE BARFEES ARE ONE ATHLETE WORKING AT A TIME.

BARBELL WEIGHT 135/95 (NOVICE 105/75)

BIKE: ONE PER TEAM.  ATHLETE MUST STOP AT THE TOP OF THE MINUTE OR JUDGE WILL ASSESS A 2 CALORIE PENALTY, HOWEVER; IF THE ATHLETE STOPS IN TIME FOR THE BARFEES AND THE BIKE TICKS OVER THE LAST CALORIE THAT WILL COUNT!

HSPU: HANDS MUST BE WITHIN 36 INCH BOX (FINGERS CAN GO OUTSIDE "OPEN STANDARD").  STARTS WITH FULL EXTENSION OF THE ELBOS; THEN THE HEAD MUST COME IN CONTACT WITH GROUND; ENDS WITH HANDS INSIDE THE BOX, ELBOWS FULLY LOCKED OUT, HEELS AND ONLY HEELS IN CONTACT WITH THE WALL *** LAYING ON THE WALL AT EXTENSION WILL BE A NO-REP!!!!  NOVICE WILL PERFORM BOX PUSH UPS MEN ON 20IN WOMEN ON 24 INCH, BODY STRAIGHT MOVEMENT STARTS WITH ELBOWS FULLY EXTENDED, LOWER BODY UNTIL YOUR CHEST COMES IN CONTACT WITH CORNER OF THE BOX THEN PUSH UP TO FULL EXTENSION!