:::Please direct your questions in the comments below:::

GENERAL

• 1-2 min. rotation between heats
• All athletes shall be aware of standards prior to the event
• Kettlebells most NOT be dropped on the ground – that’ll consitute a NO REP
• Barbells have to be controlled all the way (can be dropped, but controlled)

WOD STRUCTURE

• WOD 1: men goes first, then women
• WOD 2: men goes first, then women
• WOD 4: men goes first, then women
• FINAL: teams, women, men
• Athletes/teams remain in (almost) the same heat order in WOD 1 and 2 – but note that some WODs may have bigger heats than others

JUDGE ROTATION

• More info will be posted

WOD1 (individuals) // WOD 2 (teams):

• Location: Lane 1 for both teams and individuals
• 1^st heat start: 9:00AM (individuals)
• Score: rounds and reps
• Participating: ALL individuals + teams

Individual men + women:

The Lacee Kovacs ladder  – 10 min. AMRAP:

• 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
• 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
• 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
• 4 C&J 60/40kg, 4 Burpee/Pull-up*, 40 Double Unders
• 5 C&J 60/40kg, 5 Burpee/Pull-up*, 50 Double Unders
  … etc.

* Men: C2B/Women: regular pull-ups

Teams (WOD 2):

The TEAM Lacee Kovacs ladder  – 15 min. AMRAP:

• Person A does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
• Person B does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
• Person C does 1 C&J 60/40kg, 1 Burpee/Pull-up*, 10 Double Unders
• Person A does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
• Person B does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
• Person C does 2 C&J 60/40kg, 2 Burpee/Pull-up*, 20 Double Unders
• Person A does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
• Person B does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
• Person C does 3 C&J 60/40kg, 3 Burpee/Pull-up*, 30 Double Unders
• … etc.

* Men: C2B/Women: regular pull-ups

• Tall athletes: use the UPPER bar and face the pull-up station.
• Small athletes: use the LOWER bar and have your back to the pull-up station.

Standards:

• Pull-up burpees: cannot be made as a jump into a pull-up, but has to pass the “full extension” position. See video for further demo in the video above.
• Double unders: atletes are expected to bring their own jump rope.
• Teams: Same rotation order must be kept. All myst finish their round, before the next athlete can start. Team members may give each other the jump rope. That’s the only way they are allowed to help eachother.

WOD 1 (teams only):

• Location: Lane 2
• 1^st heat start: 9:00AM
• Teams per heat: 8
• Score: reps
• Participating teams: ALL

Description:

3 different stations where each member must perform 1 x AMRAP/3 min. at each station. Each station is scored separately (as WOD 1,2 and 3) by adding the 3 athlete-scores at each station.

Team members start where they wish (1,2 and 3) - and rotate 1 to 2, 2 to 3, 3 to 1:

• 1) 3 min. kettlebell snatches for total reps on the team (1 x KB @ 24/16 kg)
• 1 min. rest
• 2) 3 min prowler push for total distance (weight to be revealed on the day of the competition – everyone can move it)
• 1 min. rest
• 3) 3 min. kettlebell thrusters for total reps on the team (2 x KB @ 24/16 kg – 1 in each hand)
• 1 min. rest

Standards:

• Kettlebell thrusters: Video link above – click on the link in the WOD description. Movement must be done in one continous movement and showing control in the top position. If control is not showed in the top position, the entire movement must be repeated.
• Prowler push: Push on the high end from A to B – and on the very low end from B to A. Only entire trips from A to B are counted for the total score. After the 3 min, the prowler is left where the athlete reached to, and the next athlete starts from that point. The entire prowler must pass the line each time.
• Kettlebell snatches: Video link above – click on the link in the WOD description. The ”free” hand must not be resting/supporting on the leg.

WOD 3 (teams only):

• Location: Lane 1
• Score: reps
• Heat duration: 18 min.
• Participating teams: 25 best placed teams

Description:

Buy-in:

• 150 OH squats: first 100 reps @ 40 kg, then 50 reps @ 20 kg (remove bumpers yourself)
• 150 Shoulder to overhead: first 100 reps @ 40 kg, then 50 reps @ 20 kg (add and remove bumpers yourself)

THEN – AMRAP in the remaining time:

• 60 kettlebell high swings @ 24/16 kg.
• 30 ring push-ups
• 30 pistols

Total time: 18 mins

1 pers working at the time – same rotation order all the way during the WOD (all must attempt each time you rotate at each station).

Standards:

• 150 OH squats: video in individual WOD 3. Taking the bar from the ground, a squat snatch will count as the first overhead squat. Team members cannot help each other carring the weight up to the OHS position.
• 150 Shoulder to overhead: First lift can be a clean anyhow + any kind of jerk/press or just a snatch. The shoulder to overhead can be presses or any jerks. Video to be uploaded soon. Team members cannot help each other carring the weight up to the STOH position.Video link above – click on the link in the WOD description
• Kettlebell high swings @ 24/16 kg.: Video link above – click on the link in the WOD description. Press outs and a little tilt in the kettlebell over the head is allowed.
• Ring push-ups: Video link above – click on the link in the WOD description
• Pistols: Video link above – click on the link in the WOD description. You can hold on to your foot with your hand and weightlifting shoes are allowed.  Resting one leg on top of the other/bending it in a curve around the knee is not allowed. Full extension of the hip in the top position. Switch leg as you wish.
• Attempt: means that you must make a serious attempt to do the movement before the team can rotate. All members being able to do all exercises should benefit those teams.

WOD 4 – TEAM FINAL:

• Location: Lane 1
• Teams per heat: 8
• Score: Time/reps
• Heat duration: 15 min (all teams in the same heat)
• Participating teams: 8 best placed teams

Description:

Complete 6 rounds as a relay:

• 3 x squat clean thrusters @ 80/(1 @ 60 kg + 2 rep @ 40 kg)
• 15 hand-release push-ups (feet on a bumper plate)
• 3 x squat clean thrusters @ 80/(1 @ 60 kg + 2 rep @ 40 kg)
• 100 m buddy-carry

Time cap: 15 min

Person A starts by doing the above and carries person B in the buddy carry. Person B is up next and then person C. That indicates 1 round and bust be repeated for yet another round = 2 rounds in total for the team (and 6 individual rounds in total). Order cannot be switched. All athletes MUST participate.

Standards:

• Squat clean thrusters: This must be a squat clean to thrusters each time. Video link above – click on the link in the WOD description.
• Hand-release push-ups: Video link above – click on the link in the WOD description. Feet must be placed on the bumper plate. Hands as wide as you wish. Legs must not touch the ground at any time.
• Buddy-carry: Carry in any way. Buddy must not touch the ground while moving. If you drop you buddy, pick him/her up where you dropped him.

WOD 2 (individuals):

• Location: Lane 2
• Persons per heat: 8
• Score: Reps (each WOD is scored individually)
• Heat duration: 11 min.
• Participating: all individuals

2A) 3 min AMRAP:

• 7 KB thrusters @ 2×16/2×24 kg. kettlebells
• 7 burpees

- 1 min break for rotation -

2B) 3 min AMRAP:

• 7 kettlebell swings @ 24/16 kg
• 7 pistols

- 1 min break for rotation -

2C) 3 min AMRAP:

• 7 squat cleans @ 60/40 kg
• Prowler push for distance (weight to be released on the day of competition)

Standards:

• Video links above – click on the link in the WOD description. Atletes “roll in”, so all athletes will be doing the WODs in the same order.
• Kettlebell thrusters: Movement must be done in one continous movement and showing control in the top position. If control is not showed in the top position, the entire movement must be repeated.
• Kettlebell swings: High swings. Arms covering the ears. Kettlebell can tilt slightly. Arms must be fully extended in the top postition. Pressing the kettlebell up and down (competition swings) are allowed, as long as the other requirements are met.

WOD 3 (individuals):

• Location: Lane 2
• Score: Time or reps
• Heat duration: 10 min.
• Participating: 90 men/30 women

For time:

• 7 OH squats @ 60/40 kg.
• 5 HSPU (on bumper plates and abmat, kipping is allowed)
• 6 OH squats @ 60/40 kg.
• 10 HSPU (on bumper plates and abmat, kipping is allowed)
• 5 OH squats @ 60/40 kg.
• 15 HSPU (on bumper plates and abmat, kipping is allowed)

Time limit: 10 min.

Standards:

• Video links above – click on the link in the WOD description.
• Overhead squats: Taking the bar from the ground, a squat snatch will count as the first overhead squat.
• Handstand push-ups: Head must touch abmat in the bottom position. In the top position, heels must touch the wall. Falling off the wall in the top position indicates a no rep. Kipping and strict HSPUs are allowed. Hands (the entire palm + fingers) must be placed on top of the bumper plates.

WOD 4 INDIVIDUAL FINAL:

• Location: Lane 1
• Score: Time or reps
• Heat duration: 15 min.
• Participating: 16 men/8 women

For time:

• 2 x Power Clean @ 100/60 kg
• 4 x Push Jerk @ 100/60 kg
• 6 x Front Squats @ 100/60 kg
• 8 x Ring Push-ups
• Prowler push
• — Deload barbell and load prowler with extra kg —
• 4 x Power Clean @ 80/40 kg
• 6 x Push Jerk @ 80/40 kg
• 8 x Front Squats @ 80/40 kg
• 10 x Ring Push-ups
• Prowler push
• — Deload barbell and load prowler with extra kg (women keep the same weight) —
• 6 x Power Clean @ 60/40 kg
• 8 x Push Jerk @ 60/40 kg
• 10 x Frontsquats @ 60/40 kg
• 12 x Ring Push-ups
• — Deload barbell and load prowler (all plates) —
• Prowler push to finish-line

Time limit: 15 min.

Standards:

• Video links above – click on the link in the WOD description.
• Power cleans: Full hip extension in the top must be shown.
• Front squats: Taking the bar from the ground, a squat clean will count as the first front squat.
• Jerks: can be any jerks.
• Prowler push: The entire prowler must pass the line each time.
• Ring push-ups: Hight will be the same for everyone. Top position is with arms and core straight. Buttom position is with shoulders touching the rings.

GENERAL IMPORTANT INFO: http://fitasfuck.wordpress.com/fit-as-fuk-2012/general-important-info/

OVERVIEW – LANE 1 AND 2:

LANE 1	LANE 2
INDIVIDUAL WOD 1 (MEN AND WOMEN)	TEAM WOD 1
TEAM WOD 2	INDIVIDUAL WOD 2 (MEN AND WOMEN)
TEAM WOD 3	INDIVIDUAL WOD 4 (MEN AND WOMEN)
TEAM FINAL
INDIVIDUAL FINAL

:::Please direct your questions in the comments below:::