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Survival of the Fittest

30
Mar

Survival of the Fittest

General information and terms you will need to know:

  • All movements and weights are subject to change without notice.  This will happen only if we have to; we won’t be jerks about it.
  • Events are scored by fastest time or most reps completed, in that order, unless otherwise noted
  • Tie breaker is a race to 20 burpees unless otherwise noted
    • Full lock out
    • Jump/lift of

 

AREA ONE

*ALL 1.0 WODs will be OUTSIDE

 

1.1 Highest Box Jump

  • Start with 30” box and stack weights on top for a jump off
  • Only feet can touch the box, no hands
  • Max of two steps before jumping
  • Standing on both feet, locked out, and in control on top of the box for successful attempt
  • 2 misses at any height and you are out
  • Athlete who’s name is drawn first, jumps first
  • Judge will signal good rep

Scoring

  • If athlete A makes height x and athlete B misses twice; athlete A wins
  • If both athletes miss twice at height x, return to previous height, and max jumps in :30 seconds wins

1.2 Kettlebell Throw

  • Feet must be planted and facing forward
  • NO twisting, spinning, crossing the fault line, or running up to the fault line
  • KB can be thrown with one are or two hands
  • Each athlete gets a maximum of two attempts, best attempt wins

Scoring

  • Furthest total distance covered (one throw) wins
  • Tie breaker: Sudden death throw off; farthest wins

Weights

  • Rx Men: 1 pood
  • Rx Women: 26lbs.
  • Scaled Men: 26lbs.
  • Scaled Women: 18lbs.

1.3 200Mish Hand over Hand Sled Pull

  • NO pulling from your feet

Scoring

  • If you finish first, you win
  • Nobody finished?  Longest distance wins

Weights

  • Rx Men: 180lbs
  • Rx Women: 135lbs.
  • Scaled Men: 135lbs.
  • Scaled Women: 90lbs.

1.4 Medball Carries

  • Sprint 40yards, back and forth, to drop off medballs from the opposite side

Scoring

  • First to finish all 6 sprints wins

Weights

  • Rx Men: 3 x 20lb.; 3 x 10lb. medballs
  • Rx Women 2 x 20lb.; 4 x 10lb. medballs
  • Scaled Men: 2 x 20lb.; 4 x 10lb. medballs
  • Scaled Women: 6 x 10lb. medballs

1.5 Plate Farmers Carry

  • One plate is carried in each hand
  • If a plate touches the ground or comes out of your hand, you are done
  • Cannot rest the plates on your body
  • Must grip the plate from the top, NO using center holes or cupping the bottom of the plate

Scoring

  • Max distance traveled wins

Weights

  • Rx Men: 45lbs plates
  • Rx Women: 35lbs. plates
  • Scaled Men: 35lbs. plates
  • Scaled Women: 25lbs. plates

1.6 Fastest to 30 Deadlifts

Scoring

  • First one to finish wins

Weights

  • Rx Men: 225lbs
  • Rx Women: 155lbs.
  • Scaled Men: 155lbs.
  • Scaled Women: 95lbs.

AREA TWO-“Docks”

 

2.1 Run and Front Squats

  • Run 400M then complete 25 front squats
  • Hips must be below parallel with weight in the rack position
  • Full extension at the top of the squat

Scoring

  • Fastest time wins
  • If no one finishes, most reps wins

Weights

  • Rx Men: 135lbs.
  • Rx Women: 95lbs
  • Scaled Men: 95lbs
  • Scaled Women: 75lbs

2.2 Burpees and Kettlebell

  • Burpees: chest and hips to the ground, hands overhead, open hips, & vertical body
  • KB: overhead anyway, full lockout with the KB overhead
  • Two hands or one, both ok

Scoring

  • Fastest time wins
  • If no one finishes, most reps wins

Weights and Reps

  • Rx Men: 3 rounds-10 burpees, 10 KB swings @ 2 pood
  • Rx Women: 3 rounds-10 burpees, 10 KB swings @ 1.5 pood
  • Scaled Men: 2 rounds-10 burpees, 10 KB swings @ 1.5 pood
  • Scaled Women: 2 rounds-10 burpees, 10 KB swings @ 1 pood

2.3 Ground to Overhead and Box Jumps

  • 3 rounds-5 x G2O, 10 x box jumps
  • G2O-Athletes must hit full extension with hips and elbows
  • Box jumps-athletes must hit full hip extension

Scoring

  • Fastest time wins
  • If no one finishes, most reps wins

Weights and Reps

  • 3 rounds-5 x G2O, 10 x box jumps
  • Rx Men: 155lbs, 24in. box
  • Rx Women: 105lbs, 20in. box
  • Scaled Men: 105lbs, 20in. box
  • Scaled Women: 75lbs, 2oin. Box (step-ups are allowed)

2.4 Wallball/Burpees

  • 21-15-9
  • Wallbals-hips below parallel
  • Burpees- chest and hips to the ground, hands overhead, open hips, & vertical body

Scoring

  • First to finish wins

Weights and Target

  • Target height for all athletes, 10’
  • Rx Men: 20lb. medball
  • Rx Women: 14lb medball
  • Scaled Men: 14lb medball
  • Scaled Women: 10lb medball

2.5 Row and Atlas Stone Clean

  • 500M row, 30 atlas stone cleans
  • Athlete must take the atlas stone from the ground to their shoulder, standing straight up to finish the movement

Scoring

  • First to finish wins

Weights

  • Rx Men: 113lb stone
  • Rx Women: 76lb stone
  • Scaled Men: 93lb stone
  • Scaled Women: 42lb stone

2.6 Walking Overhead Lunges/Burpees

  • 3 rounds-15 walking OH lunges, 15 burpees
  • Lunges- athlete must hold weight overhead, elbows locked out, and full extension at the top of each rep
  • Burpees- chest and hips to the ground, hands overhead, open hips, & vertical body

Scoring

  • First to finish wins

Weight

  • Rx Men: 45lb plate
  • Rx Women: 25lb plate
  • Scaled Men: 25lb plate
  • Scaled Women: 10lb plate

2.7 Thruster Killer

  • 30 Thrusters
  • Thrusters-hips below parallel and full extension at top of the movement

Scoring

  • First to finish wins

Weights

  • Rx Men: 115lb
  • Rx Women: 85lb
  • Scaled Men: 85lb
  • Scaled Women: 65lb

AREA THREE-“Girl Crazy”

3.1 Grace

  • 30 clean and jerks for time

Scoring

  • Fastest time wins

Weights

  • Rx Men: 135lbs
  • Rx Women: 95lbs.
  • Scaled Men: 95lbs.
  • Scaled Women: 65lbs.

3.2 Francis

  • 12-9-6 of Pull-ups/Thrusters

Scoring

  • First to finish wins

Weights

  • Rx Men: 95lbs
  • Rx Women: 75lbs.
  • Scaled Men: 75lbs.
  • Scaled Women: 45lbs.

3.3 Hank (Helen)

  • 400M run/21 KB swings/12 pull-ups

Scoring

  • First one finished wins

Weights

  • Rx Men: 1.5 pood
  • Rx Women: 1 pood
  • Scaled Men: 1 pood
  • Scaled Women: 26lbs.

3.4  ½ Karen

  • 75 x Wallballs

Scoring

  • First to finish wins

Weights & Target

  • Target height for all athletes, 10’
  • Rx Men: 20lb. medball
  • Rx Women: 14lb. medball
  • Scaled Men: 14lb. medball
  • Scaled Women: 10lb medball

3.5 1/3 Jackie

  • 500M row, 25 Thrusters, 15 pull-ups

Scoring

  • First to finish wins

Weights

  • Rx Men: 45lbs.
  • Rx Women: 35lbs
  • Scaled Men: 45lbs
  • Scaled Women: 35lbs

3.6 Nancy

  • 400M run, 15 Overhead Squats

Scoring

  • First to finish wins

Weights

  • Rx Men: 95lbs.
  • Rx Women: 65lbs
  • Scaled Men: 65lbs
  • Scaled Women: 45lbs