OOV – Scaled/Masters/Super Masters Divisions WODs

WOD 1 (part 1) – “Down South”

For time:
40 DB Man-Makers (m:45lb,w:30lb) — Super Masters (m:40lb,w:25lb)
(5 minute cut-off)

Each rep begins with athlete standing and dumbbells in athlete’s hands at their sides. While maintaining grip on the dumbbells throughout the entire movement; dumbbells to the ground, feet back (jump or walk), chest to ground between dumbbells, feet forward (jump or walk), athlete stands and/or cleans (so long as the knees and hips fully open) dumbbells to shoulders and then completes a full thruster, including full depth squat (hip crease lower than top of knee) and fully open knees, hips, shoulders and elbows at top of overhead portion of the thruster.
**Any dropping or throwing of the dumbbells will result in loss of a rep.

— rest 1 minute —

WOD 1 (part 2) – “Down South”

500m Obstacle Run for time.

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WOD 2 – “Slip-N-Slide”

AMRAP in 10 minutes:
3 Power Snatch (m:135lb,w:95lb) — Super Masters (m:95lb,w:65lb)
120 ft Sled Push (m:90lb,w:60lb) (60ft down, 60ft back)

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Power snatch; movement begins with weight on the ground. Weight is snatched to overhead position, with fully open knees, hips, shoulders and elbows at finish. Full squat at catch is not required.
Sled; sled will begin behind clearly marked line and be pushed past another clearly marked line 60 ft away, athlete will turn the sled around and return. The 60 feet journey consists of 4 15’ sections of pavement. Each 15’ section counts as a rep (or point), so each full sled push and return counts as 8 reps.

**If a Masters or Super Masters athlete does not have the ability to do any Power Snatch or Sled Push with the assigned weights, weight reductions in 10lb increments can be made in exchange for a 5 rep (point) penalty per 10lb.
**If any substitutions or modifications are made, the athlete removes themselves from the possibility to place in the competition (1st, 2nd, 3rd).

WOD 3 – “Drop It”

For time:
50 Wall Ball Shots (m:20lb,w:14lb)
30 Toes to Bar
30 Step Back Lunges (m:115lb,w:85lb) — Super Masters (m:95lb,w:65lb)
15 Hang Power Clean & Overhead (m:135lb,w:95lb) — Super Masters (m:115lb,w:75lb)
(12 minute cut-off)

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Wall Ball Shots; movement starts standing with ball at chest/front rack, full depth squat (hip crease lower than top of knee), thrust out to throw the ball, rep is complete when ball hits 10’ target.
Toes to Bar; movement starts with athlete hanging on pull-up bar with open shoulders and elbows, feet must pass behind the pull-up bar uprights and then feet must touch the pull-up bar. The feet can get to the pull-up bar at different moments, so long as both feet are in contact with the pull-up bar at the same time.
Step Back Lunges; athlete will be standing in front of a sideways positioned Abmat with barbell in front rack position (cross arms is ok). Athlete steps back and down so that the stepping leg’s knee touches the Abmat, rep is complete when the stepping leg returns to starting position and feet are together (on same line). If the knee does not touch the Abmat, the rep doesn’t count. If the athlete kicks the Abmat away during a step, he/she will have to set the weight down and reposition the Abmat to continue.
Hang Power Clean & Overhead; movement starts with barbell at the hang, athlete then power cleans the weight to the shoulder/front rack, finishing with fully open knees and hips (athlete cannot proceed to taking the bar overhead from a catch position with knees/hips bent). Athlete then gets the weight overhead by press, push press, push jerk or split jerk (if split jerk, rep is not complete until feet are back together), with fully open knees, hips, shoulders and elbows to complete the movement.

**If a Masters or Super Masters athlete does not have the ability to do any Toes to Bar, 60 Med-Ball Abmat Sit-ups can be substituted for the 30 Toes to Bar.
**If a Masters or Super Masters athlete does not have the ability to do any Step Back Lunges or Hang Power Clean & Overheads with the assigned weights, weight reductions in 10lb increments can be made in exchange for a 30 second penalty per 10lb.
**If any substitutions or modifications are made, the athlete removes themselves from the possibility to place in the competition (1st, 2nd, 3rd).

21 thoughts on “OOV – Scaled/Masters/Super Masters Divisions WODs

  1. Are you allowed to do a squat snatch for WOD number 2 in the Scaled Division or is it strictly a power snatch?

  2. AAAAWWWWWEEEESSSSSOOOOMMMEEEE!!!!

    And to think, we might get to do this in the rain!! YES!!!! (evil laugh inserted here)

    Cannot WAIT to tackle these WODs on Saturday!! Great job guys!! Bring on the battlefield, the warriors, and the challenge!

  3. Marty Herrmann says:

    Matt & Pam, ya’ll have done a great job putting this together, but, I really didn’t expect less from great coaches. After volunteering at last year’s I couldn’t wait for this one to come. I am looking forward to doing the WOD’s (except maybe the Man-Makers). See you there!

  4. Colleen Dercole says:

    In WOD 2 “Slip-N-Slide” you mentioned that the sled push was a total of 8 points but I was wondering if the power snatches were worth one point apiece for a total of three points?

  5. I’m assuming the weight mentioned for the sled push in “slip in side” is addition to the weight of the sled, and if this is correct how much does the sled approx weigh?

  6. If it rains, is there a chance we could get our shoes muddy during any of these events (like the obstacle run)? Just wondering if I need to bring an extra pair… Thanks.

  7. Jeremy Zamora says:

    For “Drop It” will there be two bars provided or will we be adding weight for the Hang Power Clean & Overhead?

  8. 1 bar. You’ll add weight.

  9. Just to be clear, does the obstacle run start one min after each athlete finishes the manmakers, or will all athletes start the run together one min after the 5 min cutoff regardless of whether they finished under 5 min or not?

  10. Kenny Kuykendall says:

    Matt, are we allowed to tape the bar for the Toes to Bar?

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