Zone Games WOD’s announced!

Hey Team,

Zone Games 2 is only days away and that means it’s time to release the WODs!  Check them over, start strategizing and sizing up your competition.  There are bound to be some goats in there for pretty much everybody so it’s a great opportunity to conquer your weaknesses in the competitive setting!

Also below is the list of competitors.  If we missed you or put you in the wrong category, let us know!!  A detailed rundown of the day’s events will soon follow, so stay tuned on that front.

Zone Games 2 WODS

WOD 1 – “David and Goliath”

This WOD is a combination of two tasks –

1. Find a 3RM in the overhead squat over 4 attempts
2. Perform as many consecutive muscle ups (adv men), ring dips (adv women), ring dips (open men), or knees to elbows (open women) as possible

You will get 4 attempts separated by 2 minutes to get your best overhead squat 3rm.  Bars will be taken from a rack.  Everyone will be on the same schedule of lifting.  You may increase the weight as much as possible however you cannot decrease the weight as you proceed through your attempts.  Following the last attempt at overhead squats, you will get one attempt to perform as many reps as possible in a row of the designated exercise (muscle ups or pullup variation).  Each repetition you perform will add 2lb to your overhead squat weight.

The combination of your overhead squat and your reps x 2lb is your score for the first event.  If you get no reps in the pullup variation, you are not penalized, you just don’t get any additional pounds on your squat.

WOD 2 – “Rowbot Thrurpees”

Against an 8 minute clock, you will row 1000m.  In the remaining time, you will perform as many rounds as possible of:

• 10 Thrusters
• 10 Burpees
• Advanced Men thrusters – 115lb
• Advanced Women thrusters – 75lb
• Open Men thrusters – 85lb
• Open Women thrusters – 55lb

Total reps in the AMRAP is your score.

WOD 3 – “CF Classic”

For time:

• Advanced Men – 50 wallballs, 50 double unders, 50 box jumps (24), 50 kbs (55lb), 50 pullups, 10 handstand pushups, 2 x 400m run
• Advanced Women – 40 wallballs (14), 40 double unders, 40 box jumps (20), 40 kbs (35lb), 30 pullups, 30 pushups, 2x400m run 
• Open Men – 40 wallballs (14), 40 doubles, 40 box jumps (20), 40 kbs (45), 30 pullups, 30 pushups, 2x400m run
• Open Women – 40 wallballs (10), 40 doubles, 40 box jumps (20), 40 kbs (20), 20 pullups, 20 pushups, 2 x 400m run 

Each WOD will be scored by placing (1st place = 1 point, 2nd place = 2 points) and at the end of the competition, the athlete with the lowest total score wins.  In the event of a tie, the athlete with the stronger score in WOD 1 wins.

Competitors List

There will be a competitor’s meeting at 630 on Friday night at the Zone, be there or risk leaving your questions about obscure burpee technique unanswered.  Every rep and second count, so make the most of your effort by fully understanding the WODs and rules.

We will also have a judges sign-up for interested parties.  As with last time, anyone who is comfortable judging to a good standard is welcom to help out.

Let us know what you think about the WODs gang… one thing’s for sure – it’ll be tough, and it’ll be a whole bunch of fun too… Comment away!

Turts

Today’s Workout:

Buy In -2 rounds of 200M run, 10 pvc dislocates, 5 pushups

WOD – Thrust your GOATS!

Part 1: Thrusters 6 x 1 Reps, work up to a heavy 1 Rep Max

Part 2: AMRAP in 6 minutes:

• 100 M Row Sprint
• 10 Double unders
• 5 Toes to Bar

For your score, add your thruster 1RM in Part 1 to your total reps in Part 2.  Each round in the AMRAP = 16 reps

Zone 3 – Scale double unders to 3 to 1 singles

Zone 2 – Scale toes to bar to knees to elbow or double crunch

Zone 1 – Scale as needed

Cash Out – Follow the leader stretching or Coach led Mobility WOD