WODmageddon

WODMAGEDDON 2018

The Sixth Annual FCCF Intramural WODmageddon Bragging Rights Throwdown and Staydown event (aka FIWBRTS VI or Wodmageddon) is coming on Saturday, December 8th (8-11 am). This event is a 3-WOD FCCF intramural competition that pits us in teams against each other to see who can have bragging rights for 2018 as the "baddest", most "bring-it", most "we WOD harder than you" at FCCF. We have two teams: people that WOD in the AM/noon vs people that WOD in the PM.

All WODs allow EVERYONE to participate. This is gonna be a LOT of fun and we want to see everyone there for this huge FCCF community event. Even if you can only participate for part of the morning, please plan to attend. The cost is $25 and includes a t-shirt. We will have a holiday potluck lunch when it ends and Jeff and Laura will provide the meats, drinks, condiments and flatware. If you can’t make it, but want the shirt, it is still $25. If you missed the shirt cut-off, but still want to come last-minute, we also have a few extras ordered, so check the t-shirt table this week!

If you did not sign up, you are still welcome to come and spectate or help out. It should be a lot of fun and we always appreciate extra help! There will be a potluck brunch afterward (at 11am) so we ask that you bring a dish to pass (or coordinate with some friends to bring something to the brunch).

We hope to see everyone there! Below are the WODs!

WOD 1

Wodmageddon 18.1
“Assault on Your Lungs”

WOD starts at 8:00 AM

WOD: 2 Rounds per person

1 min ski erg (15 sec transition)
1 min bike (15 sec transition)
1 min row (then return to end of line until you have gone through twice)

RULES:
All pieces of equipment will be set at the beginning and not reset during the workout. The two teams will file in all members through this WOD twice. You do not have to maintain the order of the line as long as everyone goes twice. Once you are done, you can start warming up for WOD 2.

SCORING: At the end of the WOD, we will look at total calories from each piece of equipment for AM (2 lines) and each for PM (3 lines) and divide that total calories by the number of people who went through for each team. There will be 15-20 people in each line, so the WOD will take about 50 minutes.

WOD 2 (2 scores)

Wodmageddon 18.2
“Max Lifts are My Favorite”

WOD starts at 9:00 AM

WOD: Teams of 4 people have twelve minutes to establish each person’s 1 rep max ground-to-overhead (e.g., clean & jerk or snatch).

RULES:

All team members can help load/change weights.
One barbell per team is allowed so you will want to group people with similar maxes together. If any member lifts > 200lbs, you will use the 45lb bar.
You can go in any order and lift as many times as each athlete wants in the 12-min timeframe.
10 teams will go at a time with a 5-min transition between heats. We will need 3 heats so this WOD will take 46 minutes.
If there are teams at the end that need 1-3 people to fill in for the last person/people lifting to make a team of four, they are welcome to try it again, but they only get one score for the team (the highest of the two).

SCORING: Each person will be scored on their one rep max and we will average all individuals from that team at the end by gender (one score for men and one score for women). Zen Planner will have a spot for your individual 1 rep max to be entered.

WOD 3A

Wodmageddon 18.3A
“I thought this was four square…”

WOD Part A starts at 10:00 AM
Teams of 4 people. Each team will move from part A (6 min AMRAP) to Part B (6 min AMRAP) separated by a 4-min rest period. Five teams will file in every 10 minutes into part A.

WOD: Start with four people standing in separate boxes of a 2x2 grid. Each grid position will have a different movement associated with it:

5 Box Jump-Overs or Step-Overs (24/20)
5 Slam Balls (20/15)
5 Sit-Ups (straight leg, touch your toes)
Rest

Once the WOD starts, each member will perform 5 reps of the movement in his/her grid position. Once all reps have been completed in all grids, everyone rotates clockwise in the grid. After everyone has rotated, athletes now perform the reps of the movement associated with their new grid position. This continues for 6 minutes.

SCORING:
Each time the team rotates to new positions, 15 points are scored. When time expires, additional reps in the final, incomplete round are added to the total score.

WOD 3B

Wodmageddon 18.3B
“6 minutes until lunch”

WOD Part B starts at 10:10 AM
Teams of 4 people. Each team will move from part A (6 min AMRAP) to Part B (6 min AMRAP) separated by a 4-min rest period. Five teams will file in every 10 minutes into part A.

WOD: When the time begins, one team member is at the rig (any location) and the other 3 members will begin doing syncro burpees. The team members do burpees while the person at the rig does two movements (can be the same or different movement and the points they earn are listed below with the value of each movement). When the person on the rig is done, they go back to the burpees and the person on the right goes to the rig to earn points. Each member then slides one space to the right for burpees.

RULES: The person on the right always goes to the rig and you enter back with your team on the left (right and left based on the way the team is facing for burpees). Teams must synchronize the burpees when chests are on the ground and when feet are on the 45# plate where each member jumps.

Points on Rig:

Bar hang for 5 seconds -- 1 point
Toes-to-Bar -- 2 points
Pull-up (any style) -- 3 points
Bar Muscle-up -- 5 points
Ring Muscle-up -- 6 points

SCORING: Total burpees + total points on rig = score

Schedule & Scoring

Schedule

7:00 AM -- Doors Open
7:30 AM -- Please arrive by this time
7:45 AM -- WOD 1 Explanation/Demo
8:00 AM -- WOD 1
8:55 AM -- WOD 2 Explanation/Demo
9:00 AM -- WOD 2
10:00 AM -- WOD 3 Explanation/Demo
10:10 AM -- WOD 3
11:00 AM -- Potluck Brunch!

Scoring:

WOD 1
WOD 2 Men
WOD 2 Women
WOD 3A
WOD 3B

Each team will have an average score for each of the above and be ranked 1 or 2. The team with the lowest ranks from the five portions is the winner!