WOD Buzz

15 min AMRAP - Total Reps Plus a seperate 1 min Max effort pull ups!

15min AMRAP

• 30 double unders only clean reps count! substitution - 4 singles for 1 double under (120 singles)
• 20 x Air Squats (hip fold below Knee, Hips full open and knees locked out at the top) no short reps are allowed
• 10 x Burpees (jumping onto a 10kg weight plate) chest must touch the ground. 2 foot jump on and off the plate

After the 15 min AMRAP in a seperate 1 min to complete as many pull ups as possible.

Double under standard The rope must cleanly pass under the foot for the double under to count. 4 singles for 1 double under

Air Squat standard Hip fold crease below knee and hips fully locked out at the top.

Plate Burpee standard (jumping onto a 10kg weight plate) chest must touch the ground. 2 foot jump on and off the plate. EDIT - Must be facing the plate, hips DO NOT have to be fully open on the plate.

Pull ups Can be butterfly kipping or strict. Arms are to be fully locked out at the bottom of the movement and chin must clearly be over the bar The subsitution options are Box Jumping pull ups 4 for 1 ratio.

Scoring

Amrap - Count your full rounds, EG - 5 Then count uncompleted reps for each exercise - EG 30 DU's 20 squats 5 burpees

Pullups - Count all pullups - Jumping pullups count every 4th as 1 rep (4 to 1)

Our scoring form will help you capture the above information.-

The WOD Games WOD 2

FOR TIME 21-15-9 OF Sumo Deadlift High Pull Kettle Bell Swings Push ups with hand release

Equipment Needed – 1 x 24kg KB for Men 1 x 16kg KB for Women

Standards –

SDHP – Each rep starts from the ground. Each rep finishes with the back of the hands touching the Chin at the top of the movement. Hips are to be fully open at the top of the movement.

Kettle Bell Swings - 24kg / 16kg – The Swing is a pendulum swing. Arms are to be fully locked out at all times. The hips are to be fully locked out at the top of the movement. The ears must be covered by the arms at the top of the movement for the rep to count. If you have to swing the KB Below the ears you will be scaling!

Push Up with hand release variation – The Push ups start with Chest on the Ground the arms reaching out in front of your head touching the Sides of the Kettle Bell. The Hands are retracted 500mm from the center of the KB The body must be kept pron in the plank position (No Snaking is allowed) If You do Push ups on you knees you will be scaling the Movement and the WOD. If you Snake the movement you will be scaling.

Once you have completed the WOD record you time. And post your video.

Enter scores here

5 Min AMRAP

Deadlift – Move as much weight as possible in 5 minutes.

Rest 3 minutes exactly then -

Extra 1 Min Challenge Max Effort 1 minute Shoulder to Overhead – Press, Push Press, Push Jerk and Split Jerk as much weight as possible in 1 minute

Equipment Needed –

Deadlift - Is scored for total weight moved. Choose your preferred load. You cannot change weight once you start. Idea being if you choose to Deadlift 50kg and move it 40 times it results in 2000kg moved. And if you choose to Deadlift 100Kg and move it 20 times it results in 2000kg moved.

You have the choice of the following weights for both Men and Women. 10kg, 20kg, 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg and 100kg loads

Shoulder to Overhead - Is scored for total weight moved. Choose your preferred load. You cannot change weight once you start. Idea being if you choose to Shoulder to Overhead 20kg and move it 30 times it results in 600kg moved. And if you choose to Shoulder to Overhead 40Kg and move it 15 times it results in 600kg moved.

You have the choice of the following weights for both Men and Women. 10kg, 20kg, 30kg, 40kg, 50kg, 60kg, 70kg, 80kg, 90kg and 100kg loads

Standards –

Deadlift – Each rep starts from the ground. Hips are to be fully open at the top of the movement. Each rep finishes lowering the weight back to the ground. If the weight is not lowered ie dropped from the top it is an incomplete rep, bouncing of the bar and weights are not allowed and are NO REP’s. Touch and go is however allowed but needs to be practice in a safe manner. If your hands release from the bar in any position other than stationary on the ground than it’s a NO REP.

Shoulder to Overhead – Bar must start on shoulders and finish over the head with arms/shoulders at full extension along with fully open hips, part of the ear must be visible in front of the bar. It is up to the athlete to determine the best technique to employ for the shoulder to overhead movement. Press, Push Press, Push Jerk and Split Jerk will all be accepted.

Scoring –

Count only full reps for both Deadlift and Shoulder to Overhead. You will need to only advise us of what weight you picked for both the Deadlift and Shoulder to Overhead, along with how many full Reps of each you completed. Our systems will do the maths!!!!

Score is your combined total weight from your 5min Deadlift AMRAP plus the 1min MAX Effort Shoulder to Overhead weights combined.

Scaling –There is no Scaling for this WOD as all efforts will result in an Rx’d result.

Once you have completed the WOD record you time. And post your video. This needs to be done no later than Sunday 18/12/11 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.

EDIT Subbing the Row for SDHP is now considered a Scaling option and should be noted in your result submission

WOD #4

You have 15 minutes to row 1000m on a C2 rower and then with the remaining time find your one rep max ground to overhead. Your score is your row time (in seconds) minus the weight (in kg) you lifted.

You can have as many attempts at the ground to overhead as possible, but only your best complete rep counts. The bar must start from the ground and must finish overhead with feet inside hip width, knees locked, hips open, elbows locked and ears in front of arms. The weight must be controlled. You can snatch, power snatch, squat clean and jerk, power clean and jerk, push-press, push jerk, split jerk etc.

Substitution -

For people without access to a C2 rower the substitution is 100 SDHP with a 20kg barbell, though this is only to be used if there is absolutely no access to a C2 rower. For the SDHP, the bar must travel to mid shin at the bottom and must contact the chin at the top.

Scoring -

Your score is your row time (in seconds) minus the weight (in kg) you lifted.

Eg - Row/100SDHP = 4mins (240 Seconds) - which leaves 11mins to find your 1 rep max ground to overhead 1 rep max effort ground to overhead = 60kg

240 - 60 = 180 your score.

Note our Google scoring form will take care of this maths, but for WODbuzz you will need to be able to work this total out.

Scaling –

There is no Scaling for this WOD as all efforts will result in an Rx’d result.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 25/12/11 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.

WOD 5

The "Chuck" n "Roll"

Two markers are set up 10m apart. Three minutes to complete 6 x 10m shuttle runs (up and back = 2). In the remainder of the time, complete as many burpee/deck squats as possible.

Once the three minutes is up, your next three minutes begins immediately. You have these three minutes to complete 12 x 10m shuttle runs. In the remainder of the time, complete as many burpee/deck squats as possible.

This process is repeated (adding six shuttles in every three minute block) until you are not able to complete one rep of the burpee/deck squat following the shuttle runs.

To qualify to continue to the next three minute block, you must complete at least one rep in the previous block..

The standard for the burpee/deck squat is as follows:

Begin standing. Drop to the ground so your chest hits the floor. Return to your feet and jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. Upon landing, roll back onto your back until your shoulder blades hit the ground. From this position, return to your feet, either by rolling from your back straight into the bottom of a squat, or using your hands to assist you. From this standing position, jump so both feet leave the ground with your hips and knees open. Clap your hands above the top of your head. This is one rep. It must be completed behind the line of your shuttle run marker.

The standard for the shuttle running is as follows:

Some part of your body must touch the ground beyond the line of your marker

Scoring -

Your score is the total number of rounds completed multiplied by the total number of reps completed over all rounds.

Eg – Complete 4 – 3 min rounds and the following burpees/ deck squats

4 rounds – 20, 15, 10, 5 burpee/deck squats total = 50 reps

4 rounds x 50 reps = 200 your score– This is a multiplier!! Tactics once again will play role

5 rounds – 20, 15, 10, 5, 1 burpee/deck squats toatal = 51 reps

5 rounds x 51 reps = 255 your score!!!!!!!!!!!!!

Note our Google scoring form will take care of this maths, but for WODbuzz you will need to be able to work this total out.

Scaling –

There is no Scaling for this WOD as all efforts will result in an Rx’d result.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 1/1/12 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.

WOD #6

You have a choice of two workouts. Cindy OR Mary. The scoring system encourages the completion of Mary, the more advanced option.

Cindy: As many rounds as possible in 20 minutes of: 5 pull-ups 10 push-ups 15 squats

Mary: As many rounds as possible in 20 minutes of: 5 Handstand Push-ups 10 Pistols 15 Pull-ups

Both workouts test the same components of fitness; upper and lower body stamina and cardiorespiratory endurance. Mary tests these components with an increased level of difficulty and a higher skill requirement. The intention of this programming is to reward those athletes with a higher skill level, while ensuring the same 'trainable' measures of fitness are compared. 'Apples and apples' are still compared. We're simply deciding whose 'apples' are best.

The workouts will be scored with every rep counting. ie: If you complete ten rounds of Cindy, your score is 300. Ten rounds plus 3 pull-ups gives you a score of 303. For Cindy, each rep is worth one point. For Mary, each rep is worth three points. So ten rounds of Mary gives you a score of 900. The onus is on you to decide which workout will give you the higher score. There is an intentional bias towards Mary to encourage you to attempt and practice more complex skills.

The standards are as follows:

Pull-up: Arms straight at the bottom, underside of the chin higher than the top of the bar at the top. Strict, gymnastics kip or butterfly kip is allowed. Four jumping pull-ups for every standard pull-ups is the substitution and is not a scaled option for Cindy (ie: doing Cindy as 20 jumping pull-ups, 10 push-ups, 15 squats is still considered Rx'd for the inclusive purposes of this competition). Jumping pull-ups may NOT be used for Mary. The height for the jumping pull-ups must be such that the midpoint of the wrist and elbow is not higher than the bar when the arms are extended overhead. Arms must be straight at the bottom of each jumping pull-up.

Push-ups: These are not hand release. Standard push-ups with the chest (not the rib cage) touching the ground at the bottom. Only the feet, hands and chest may touch the ground. If any other part of the body (ie: quads/knees) touches the ground it is a 'no rep' and is considered scaling. Arms locked straight at the top of each rep.

Squats: Hip fold crease below knee and hips and knees fully locked out at the top. Hands may not touch legs/hip crease.

Handstand Push-ups: Upon kicking up to the wall (back to the wall) the arms must first be locked straight, then the head is lowered to the ground below. Some part of the head (not the hair) must contact the ground. The arms must then be locked straight with both feet still in contact with the wall for the rep to count. Kipping is permitted, as long as the feet are in contact with the wall at the top of the rep. The use of a towel/abmat or any other padding is not permitted.

Pistols: Alternating legs (one rep left, one rep right x 5). Begin by standing on one leg with the hip and knee open. Lower until your hip crease is below the top of the kneecap. Return to standing. No other part of the body may contact the floor during the rep for that rep to count. If the other foot is placed on the ground before the knee and hip are fully extended (ie: overbalancing) it is a 'no 'rep'. The use of lifting shoes or a plate under the heel is considered scaling.

Note our Google scoring form will take care of the maths, but for WODbuzz you will need to be able to work this total out.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 8/1/12 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once. *Required

WOD 7

100 box jumps (24” / 20”) 10-1, 1-10 toes to bar and ground to overhead (40kg/25kg) 100 box jumps

Box jumps:

Starting from the ground, some part of both feet must be taken to the top of the box. The hips and knees must be open on or above the top of the box. Step ups are permitted. Any other change results in the movements not being completed as prescribed.

Toes to bar:

From a hanging position on the bar (hips open), the legs are lifted until some part of both feet (anywhere from the toes to the ankles) comes in contact with the bar. Both feet must touch simultaneously. Although a kip can be used for this movement, the kip must be self generated, that is, the athlete can not generate a swing off the ground or off a box to create the momentum needed to complete the movement. For athletes unable to complete a ‘toes to bar’, two hanging knee raises is the substitution and is still counted at ‘prescribed’. The standard for the hanging knee raises is beginning from a hanging position on the bar (hips open), the knees are lifted until the top of the knee cap is above the hip crease (similar to the standard for a squat).

Ground to overhead:

The bar must start from the ground and must finish overhead with knees locked, hips open, elbows locked and ears in front of arms. You can snatch, power snatch, squat clean and jerk, power clean and jerk, push-press, push jerk, split jerk etc.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 15/1/12 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.

WOD 8:

You have one week to find your one rep max for -

Deadlift Back Squat Strict Press

You do not have to complete the three lifts in the same session, as long as you have found your max for each before scoring closes.

Score is total weight lifted.

Standards:

Deadlift: Standrad deadlift, not sumo deadlift. Weight begins from ground and the rep ends when the knees and hips are open and the shoulders are behind the bar.

Back Squat: Under the bar, lower until the hip crease drops below the top of the knee. Return to standing with hips and knees open.

Press: Strict press with the bar starting in contact with the shoulders and ending locked overhead with the ears in front of the arms. The press must be strict with no bending of the knees or flexion of the hips at any stage of the lift.

For all lifts, lifting shoes may be worn, but lifting straps and belts are not permitted.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 22/1/12 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.

WOD 9

42, 30, 18 reps of wall ball. 21, 15, 9 pull-ups.

Wall ball standard: Mens: At least 9kg to 10 foot. Womens: At least 6kg to 9 foot.

Some part of the ball must touch on or above the line/target. Ball cannot be dropped - must be caught for rep to count. Full squat, hip crease below knees. When you pick up the ball it must be taken through a full squat clean first, ie: the hips must be opened before dropping into the squat.

Pull-up standard:

Arms straight at the bottom, chin above horizontal plane of the top of the bar at the top. Can substitute triple the number of jumping pull-ups. Standard is bar at midpoint of elbows and wrist at the bottom and chin over the bar at the top. Arms straight before each jump.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 29/1/12 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.

WOD 10 - "The Final Throwdown"

12 min AMRAP

It's a 'choose your own adventure'. Begin at 'Start' and work your way through the WOD. Every box you complete is worth one point. Check out the intro video to the WOD here WOD 10 Introduction.

The first level is upper body gymnastics. Choose one of the four options. Once complete, choose one option from the squat clean and jerk. Once complete, choose one option from the skipping. Then go back to the start. You can take a different path each time. Every box you complete is one point, so we're counting boxes completed, not reps. However we will be counting what percentage of a partial box that was completed at the end.

11

Standards:

Jumping ring pull-ups: Bottom of rings set at midpoint of wrist and elbow. Arms straight at the bottom, chin above the bottom of the rings at the top. HR push-ups with snake: Chest to ground hand release push-ups. Legs and knees ARE permitted to touch the ground and snaking is allowed. Ring pull-ups: Rings set at any height. Arms straight at the bottom, chin above the bottom of the rings at the top. HR push-ups (strict): Chest to ground, hand release, push back to top. Knees and quads NOT permitted to touch the ground. Chest to ring pull-ups: Rings set at any height. Arms straight at the bottom, chest (below the clavicle/collar bone) touching the rings (not hands) at the top. Ring Dips: Begin at the top of the rep. Lower until shoulder drops below elbows, lock out at the top. Muscle-ups: Rings set at any height, but cannot jump from the ground to assist with the movement. Arms must be straight at the bottom of the rep (turn-out not required). Any grip on the rings is permitted. Full lockout at the top. Squat clean and jerk: Weight taken from ground, through a full squat (hips below knees) into an overhead lockout (knees/hips/elbow locked and ears in front of arms). If small plates/no plates are used, build up two platforms to match the height the bar would sit is plates were being used. Single Skips: Forward rotations, rope passing under feet once = one rep. Double unders: Forward rotations, rope passing under feet twice = one rep. Triple unders: Forward rotations, rope passing under feet three times = one rep.

Scoring:

For every box you complete count as one point. If you complete a partial box at the end and not finish it then we are counting what percentage you completed of that box not reps.

E.G. - finish 6 boxes over all plus 9 chest to rings pullups your score will be the following

9/18(total reps for that box = 0.50 (round up to 2 decimal places) So your score is the following 6.50

Complete 7 boxes and 4 squat clean and jerks your score will be the following

4/6 = 0.6666667 round up to 0.67

So your score is the following 7.67

Complete 8 boxes and 213 single skips your score will be the following

213/240 = 0.8875 round up to 0.89

So your score is the following 8.89

As each box differs in complexity and reps we are using the percentage of the last box you completed to make the scoring system a level playing field for all.

Once you have completed the WOD record you time. And post your video.

This needs to be done no later than Sunday 5/2/12 by midnight for your score to count.

You can complete the WOD as many times as you want but you can only enter your score once.