The general WOD descriptions for HOA 2014 Events 1 through 7 are outlined in the graph above. For more details, read the event notes below.

Athlete Briefing for WODs 1 through 4 is tomorrow at 1pm at The Springfield EXPO Center – THIS will be your time to ask questions and clarify WOD format and movement standards. We will not answer any questions until this designated time.

Athlete briefing for Saturday events 5, 6, and 7 will take place Saturday morning at 7am. Please plan accordingly.

HOA6 Event Notes For WODs 1 through 7

WODs 1, 2, and 3: All 6 Athletes split into “Jack & Jill” pairs – 1 Male/1 Female. There will be a 28 minute continuously running clock for WODs 1-4.

1 Minute time frame where your team may work together to Pre-load both M/F Barbells prior to WOD 1 start. Barbells do not have to be unloaded between each 3 minute segment. Only one athlete may lift at a time.

WOD 1, Minutes 1-4: Couple A has 3 minutes to perform up to 3 attempts each for a max load Snatch

WOD 2, Minutes 4-7: Couple B has 3 minutes to perform up to 3 attempts each for a max load Thruster

WOD 3, Minutes 7-10: Couple C has 3 minutes to perform up to 3 attempts each for a max load Clean & Jerk

3 Separate Scores…

WOD 1 = Best male’s lift + Best female’s lift (Snatch Total lbs)
WOD 2 = Best male’s lift + Best female’s lift (Thruster Total lbs)
WOD 3 = Best male’s lift + Best female’s lift (C & J Total lbs)

2 Minute Reset Period (Clock continues to run): Men reset your Barbell to 135lb (Scaled & Masters to 115lb) | Women reset your Barbell to 95lb (Scaled & Masters to 75lb). As a team, you have two minutes to adjust men’s and women’s barbell loads to the proper weight for WOD4, return all extra bumper plates to their original starting points, move 3-sided Box onto its work mat, and position all 6 of your athletes at the starting mat for the beginning of WOD4…

WOD 4 (Begins at 12 minutes): All 6 athletes. Task assignment TBD by your team. Relay-style format: Each athlete will go ONE AT A TIME then sprint to the finish line. Must alternate F/M/F/M/F/M. This WOD has a 16 Minute time-cap.

For time:

F/M Athletes 1 and 2 Perform:

15 Burpee Box Overs, 24/20”
15 Thrusters, 135/95lb

F/M Athletes 3 and 4 Perform:

15 Burpee Box Overs, 24/20”
15 Clean & Jerk, 135/95lb

F/M Athletes 5 and 6 Perform:

15 Burpee Box Overs, 24/20”
15 Snatches, 135/95lb

WOD4 Score = Total team time to Complete WOD 4.
WOD4 Scaled and Master’s Loads: Barbell: 115/75lb | Box Height: 24/20″

 

WODs 5 & 6: 4 Athletes split as 2 Men & 2 Women. Both groups will work simultaneously. This WOD has a 16 Minute Time-Cap.

WOD 5, Men perform for time:

100 One-legged Squats, alternating | Partner holds FatBar, 110lb in static Overhead position
100 KB Snatch, 55/35lb | Partner holds Fatbar, 110lb in static Front-Rack position
100 Calorie Row | Partner holds FatBar, 110lb in Deadlift position

WOD 6, Women perform for time:

100 Calorie Row | Partner holds FatBar, 70lb in Deadlift position
100 KB Snatch, 55/35lb | Partner holds Fatbar, 70lb in static Front-Rack position
100 One-legged Squats, alternating | Partner holds FatBar, 70lb in static Overhead position

WOD5 Score = Men’s time
WOD6 Score = Women’s time

WOD5 & 6 SCALED Loads/Movements:

KB Goblet Squat, 70/55lb
KB Snatch, 45/30lb
FatBar, 90/60lb

 

WOD 7: 2 Athletes, 1 Male & 1 Female. These athletes may not have participated in WODs 5 & 6. One athlete performs WOD, then the other. Gender order TBD by team. This WOD has a 12 Minute Time-Cap.

12-9-6 Rounds for time:

HSPU
Hang Power Clean, 195/125lb
Box Jumps, 30/24”

WOD 7 Score = Total Time
WOD 7 SCALED & MASTERS WOD/Loads/Movements:

15-12-9 Rounds for time:

DB Shoulder To Overhead: 45/30lb
Hang Power Clean: 155/100lb
Box Jump: 24/20”