The first WoD of the 2015 One / Gym Summer Swolestice Games is:
SDLHP wgt. =
50% Body Wgt men (with a max of 115lb)
35% Body Wgt women (with a max of 65lb.)
You will be weighed the day of comp
The second WoD of the 2015 One / Gym Summer Swolestice Games is:
Each athlete will have 7 minutes to hit a THREE REP MAX on 2 of the 4 lifts listed below:
Squat clean (strict touch and go)
Hang Power Snatch
Thruster (can be taken off the rack)
Jerk (any style/ can be taken off the rack)
-NO MORE than 5 seconds in any stationary position between reps – this will count as a failed attempt
-Athlete must be at the end range of motion BEFORE their alloted 7 minute time block is up or the lift doesn’t count (not finishing rep 3 at 7:01)
– Athlete 1 and 2 are the only people allowed to touch the bar/weights during the event (athlete 2 can help athlete 1 swap weight, help re-rack missed lifts etc.).
– Each athlete may perform any two lifts they like in any order the want, but ATHLETES MUST PERFORM ALL 4 LIFTS
-Athlete 1 will go, then athlete 2, then 1 again and finally 2 on the last lift.
-Scoring will be as follows: The three rep max weight/ your body weight. The results for the two lifts each athlete performs will be added together for a total team event score. the highest score will win the event.
-The first athlete lifting will have 5 minutes to warm up before their first lift.
0:00-7:00 Athlete one weighs 180 and hits a three rep max on a squat clean of 235. His score is 1.31 (rounded to 2 places)
7:00-14:00 Athlete two weighs 140 and hits a three rep max of 125 on the jerk. Her score is 0.89
14:00-21:00 Athlete 1 goes again and hits a hang power snatch tripple at 135. His score is 0.75 (135/180)
21:00-28:00 Athlete 2 bangs out three solid thrusters at 145lb and gets a score of 1.04 (145/140)
Team Awesome gets a combined event score of 3.99 (1.31+0.89+0.75+1.04)
We will cover specific movement standards before the event. Remember Gang, Its an 80’s / Super hero themed Event smile emoticon
If you don’t have something to wear you’re running out of time To make it happen!
The third WoD of the 2015 One / Gym Summer Swolestice Games is:
21 JUMP STREET:
5 rounds for time
Each round is made up of 2 couplets
63 Double Unders or 105 singles
200m Burden Run (20/14)
21 Box Jumps or Step Ups
21 kettle bell swings (53/35)
-Each athlete will be responsible for completing one exercise from each couplet each round
-All reps must be completed in each couplet before moving on to the next couplet
-Each athlete must complete all the reps of their exercise on their own (i.e. Both athletes can’t do kb swings in the same round)
-Athletes DO NOT have to do the same exercises each round
-On the jump rope, if you usually do double unders / singles in WODs , that’s what you’ll be expect to do Saturday. Same with box jumps / step ups.
-If you do step ups you MUST step down
I will cover movement standards before the event. If you have questions please ask them here, and I will try to clarify.