T-minus 6 hours...

Tonight's the night!!!  It's going to an action-packed, fast-moving, work-doin' kinda night.....and you're all invited!

We had a huge response with registration and have oversold the event by 5 spots!  15 men and 20 women - some familiar faces, as well as many new ones - will throw down tonight.  It's going to be a blast!

Now, this is the really important stuff to pay attention to.....so tune in and READ IT ALL(schedule at bottom)!

THE WORK

SWOD#1 - "Grip'n'Rip"

6min AMRAP:

  • 1 set of the BB Complex:
    • 5 Deadlift
    • 3 Front Squat
    • 1 Shoulder-to-Overhead
       
  • 2 (4,6,8,10,12...) Single-Arm KB Ground-to-Overhead

**Athletes will start each new round with the BB Complex, then move to the KB work where each round increases reps by 2.

Male Rx'd: 155 BB/75 KB
Female Rx'd: 110 BB/55 KB
Male Scaled: 135 BB/55 KB
Female Scaled: 85 BB/35 KB

 

SWOD#2 - "Rock Solid"

  • 1min 45sec AMRAP:
    • Burpee Box Jumps
  • 15sec Transition to Rack and BB
     

  • Max Effort BB Hold(5min cap)

**Athletes MUST have the BB un-racked and loaded across their back by the end of the 15sec transition.  Once there, athletes will hold this loaded, standing position for as long as possible.  For the effort to count, athletes MUST re-rack the BB safely on the squat rack.  DROPPING = DQ


Male Rx'd: 24" Box/2x Bodyweight
Female Rx'd: 20" Box/1.75x Bodyweight
Male Scaled: 20" Box/1.75x Bodyweight
Female Scaled: 16" Box/ 1.5x Bodyweight

 

SWOD#3 - "Get Up and GO!"

5min cap to accomplish:

  • 5 Sandbag Getups
    • Shuttle Sprint
  • 4 Sandbag Getups
    • Shuttle Sprint
  • 3 Sandbag Getups
    • Shuttle Sprint
  • 2 Sandbag Getups
    • Shuttle Sprint
  • 1 Sandbag Getup
    • Shuttle Sprint

**Every GetUp rep must start on the ground AND finish on the ground for it to count.  Athletes will be required to touch each line of the shuttle sprint with his/her hand.

Male Rx'd: 80# SB
Female Rx'd: 50# SB
Male Scaled: 50# SB
Female Scaled:
Turkish Getup with Athlete's Choice

SCHEDULE

**Don't be THAT person that holds it up.**

  • 515pm - Judges and Volunteers Arrive
     
  • 530pm- Judge's Meeting
     
  • 530pm - Athlete Registration CLOSES
    • Athletes will be required to select their division at the time of check-in.
       
  • 545pm - Welcome & SWOD Lecture/Demo
     
  • 600pm - 1st Heat Kicks off!!!
     
  • Have a blast 'til it's done!  See ya soon!