The general WOD descriptions for HOA 2014 Events 8 through 10 are outlined in the graph above. For more details, read the event notes posted below.

Athlete Briefing for WOD 8 will be following the conclusion of WOD 7 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 Sunday events 9 & 10 will take place Sunday morning at 7am. Please plan accordingly.

HOA6 Event Notes For WODs 8, 9 and 10

WOD 8: All 6 Athletes. Relay-style format: Each athlete will perform their task (TBD by team) then sprint to the finish line. Must alternate M/F/M/F/M/F. This WOD has an 18 Minute Time-Cap.

For time:

Athlete 1 (M) performs 21 Thrusters, 115lb | 21 Chest-To-Bar Pull Ups
Athlete 2 (F) performs 21 Thrusters, 85lb | 21 Chest-To-Bar Pull Ups
Athlete 3 (M) performs 15 Thrusters, 135lb | 15 Bar Muscle Ups
Athlete 4 (F) performs 15 Thrusters, 95lb | 15 Bar Muscle Ups
Athlete 5 (M) performs 9 Thrusters, 165lb | 9 Burpee Ring Muscle Ups
Athlete 6 (F) performs 9 Thrusters, 115lb | 9 Burpee Ring Muscle Ups

WOD 8 Score = Total time

WOD 8 Scaled & Masters Loads/Movements:

Male Thruster loads: 95/115/135lb
Female Thruster loads: 65/75/95lb

21 Pull Ups (Athletes 1&2) | 15 Chest-To-Bar Pull Ups (Athletes 3&4) | 9 Burpee Pull Ups (Athletes 5&6)

Final Day WODs 9 & 10 (25 Minute Clock):

WOD 9: All 6 athletes. Only 1 male and 1 female are allowed on the competition floor at any given moment of the WOD. Of the two, only one athlete works at a time. All other athletes remain at the start mat. Competitors may sub in at will as long as the pairs on the floor working are co-ed. Subs must be tagged in back at the starting mat. 12 Minute Time-Cap.

For time:

12 Rope Climbs, 15’ (Each athlete performs 2 reps consecutively)
100 WallBalls, 25/20lb
80 TTB
60 OHS, 115/75lb
40 DB Burpee Cleans, 40/30lb

1 Minute Rest (Clock continues to run)

WOD 10: All 6 athletes. 12 Minute Time-Cap.

At 13 minutes, perform the following for time:

Women working together 90’ Tire Flip (280lb).
Men working together 90’ Tire Flip (400lb).

Each Female 180’ Sled Drag, 4x45s
Each Male 180’ Sled Drag, 5x45s

Each Female 180’ Farmer’s Carry, 70lb
Each Male 180’ Farmer’s Carry, 106lb

Men working together 90’ Tire Flip (400lb).
Women working together 90’ Tire Flip (280lb).

6 Rope Climbs, 15’ (Each athlete performs 1 rep)

Sprint together as a team to Finish Mat

WOD 9 Score = Total Time
WOD 10 Score = Total Time

WOD 9 Scaled & Master’s Load/Movements:

For Scaled and Master’s Division ANYONE on the team may contribute to completion of BOTH sets of rope climbs (15’): The first 12 and the final 6.

OHS, 95/65lb
KBs, 70/55lb
WallBalls, 20/14lb
DBs, 30/20lb

WOD 10 Scaled & Master’s Load/Movements:

Tire Loads are same as RX
Sled Drag: Men 4x45s | Women 3x45s
Farmer’s Carry KB loads: 70/55lb
For Scaled and Master’s Division anyone may contribute to completion of the final rope climbs, 15ft