AAL Scaled Division

Had a great competition with friends. James Moore, Sean Henry and Craig Neal.

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We came in 7th place out of 19 but we had a great time.

Here were the wods:

ATLANTA GAMES 2016 WOD STANDARDS

 

RX WOD 1
10 Min Timecap
1A Max Reps Burpees to a plate (1 person working)
1B Max Reps Hang Clean 185/125 (1 person working)

OPEN WOD 1
10 Min Timecap
1A Max Reps Burpees to a plate (1 person working)
1B Max Reps Hang Clean 115/75 (1 person working)

*1 person working at each station simultaneously, switch anytime. Always 2 of the 4 members of the team resting and always 2 members working. Score 1A is max reps burpees, score 1B is max reps Hang Clean. Burpee- Chest must touch floor with head behind plate. Hips and knees must be extended on top of 45# plate. Reps are done behind plate, not beside. Each rep is counted by standing in control on top of plate. Hang cleans- hips/knees must be extended with bar finishing in front rack position.

RX WOD 2
15 Min AMRAP
2A100 Tandem Toes to Bar (2 people working same time)
100 HSPU (1 person working)
100 Chest-to-Bar pull ups (1 person working)
100 Shoulder-to-Overhead 115/80 (1 person working)

2B Max Reps Front Squat 135/95 (1 person working)

OPEN WOD 2
15 Min AMRAP
2A
100 Toes To Bar (1 person working)
100 Wallballs 20/14 (1 person working)
100 Pullups (1 person working)
100 Shoulder To Overhead 95/55 (1 person working)

2B Max Reps Front Squats 115/75 (1 person working)

*Teams complete AMRAP while 1 member from team completes max reps Front Squats RX135/95 Open 115/75. 1 person working at squat station at all time, can rotate freely as needed. 1 mens bar and 1 women’s bar per team. Score 2A is reps completed of AMRAP, score 2B is max reps front squat. TTB- scaled, toes physically touch the bar. Tandem TTB- both partners toes touch the bar simultaneously. Heels extend behind bar every rep. HSPU- no abmats, reps will be on a fold out gymnastics mat. Heels on wall and arms extended at the end of each rep. Excessively wide hands will not be allowed and up to the head judge for discretion. C2B- chest must physically touch the bar arms extended at the bottom. Pull ups- chin over bar and arms extended at the bottom. Wall balls- full squat, hip crease below parallel and ball must hit the 10ft target for all players. S2O- bar must go from front rack position to overhead with hips/knees/elbows extended and feet in line.

RX WOD 3

15 Min Timecap
30 deadlifts 225/155, 30 box jumps 24/20
30 deadlifts 275/205, 30 box jumps 24/20
30 deadlifts 315/225, 30 box jumps 24/20
30 deadlifts 365/245, 30 box jumps 24/20
30 deadlifts 405/275, 30 box jumps 24/20

Open WOD 3
15 Min Timecap
30 deadlifts 135/95, 30 box jumps 24/20
30 deadlifts 165/115, 30 box jumps 24/20
30 deadlifts 205/135, 30 box jumps 24/20
30 deadlifts 225/155, 30 box jumps 24/20
30 deadlifts 275/205, 30 box jumps 24/20

*Score = reps completed. 1 person working at a time. Conventional OR sumo deadlifts will be allowed. The other 3 non working athletes must hold (RX two 70# & one 55# KB’s) (OPEN two 55# & one 35# KB’s) in the farmer’s carry position. No resting on knees, feet, shoulders or hips, dead hang only. If any single KB hits the floor then you knock off 15 reps from your total reps completed. If you finish the workout and drop KB’s then you add :30 seconds to total time. If KB’s hit the floor, they must be picked BACK up within 10 seconds of dropping. Tiebreaker will be time completed last set of box jumps. Deadlift/Sumo Deadlift- hips and knees extended, shoulders behind bar. Straight arms, no bent arm bouncing. Touch and go is acceptable. Box jump- hips and knees extended on top of the box. “games standard”, step ups not allowed.

Results:

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