(Be sure to click on the tab for your day of competition to see your heat times)
STANDARDS
https://docs.google.com/document/d/1BbyMPAxeeqPkAX14vIIjF43ugfRM-EjAL0T-NHzDwp0/edit
VENUE
We are inside the Convention Hall at the Conyers International Horse Park. TWO of the three Team WOD’s are indoors, and all of the Masters and Youth WOD’s are indoors.
Limited Vendor Spots – Only 20 vendors will be at this event.
HOTELS
Call and mention “The Garage Games” to receive aroom from the attendee block at the special rate of $99/night which includesfree breakfast. This is the closest hotel.
1-770-761-9155
ALSO – You can use – “The GarageGames” for the discounted rate:
http://hamptoninn3.hilton.com/en/hotels/georgia/hampton-inn-conyers-ATLCYHX/index.html
The Weekend Schedule Looks Like this –
Friday Night (7pm – Judge Certification) Link to Follow
Saturday 13th
8:00 AM – All Team Check In
12:00 PM – All Team Break
1:00 PM – All Team Start
4:30 PM – Finals
5:30 PM – Awards
Sunday 14th
8:00 AM – All Athlete Check In
8:30 AM – Masters WOD # 1
10:00 AM – Youth WOD # 1
11:00 AM – Masters WOD # 2
12:30 PM – Youth WOD # 2
1:30 PM – Masters WOD # 3
3:30 PM – Youth WOD # 3 and Elite Teen 3A
4:30 PM – Awards
ALL TEAMS
Including Masters Teams are on Saturday 2/13
The Teen and Youth portion of the games will be held SUNDAY, February 14th along with the Masters Competition. There are five year age divisions from 30 to 65+ for the Masters Competition. The 30-34 year age division, as well as the 65+ is brand new for Masters Tour 2016!
RX Teams
2/2 Male/Female
4 Men
OPEN Teams (scaled, RX and Beginners can all mix here – there will be options for substitutions in this division)
4 Girls
3 Girls (1 Guy)
2 Girls (2 Guys)
1 Girl (3 Guys)
0 Girls (4 Guys)
Masters Teams
30-44 Yrs of Age 2/2 Male/Female (anyone OLDER than 44 is WELCOME to join this division)
45 + Yrs of Age 2/2 Male/Female (anyone YOUNGER than 45 is NOT welcome to join this division)
RX Teams will POSSIBLY be required to do pull-ups, pistols, handstand push-ups with the potential of benefiting from muscle-ups, and chest to Bar, 185#/135# clean and jerks and 400#/300# dead-lifts for reps. But these won’t be necessary.
You can sell team slots, change participants, and divisions later = FAQ
WOD TEAMS – GG ONE.4 2016
“The Girls”
IN WOD AREA #1
12 Minute AMRAP
New Information (1.24.16) –
In the spirit of nervous energy making your double unders harder, the ORDER has been SET as what you see below. The WOD’s are each worth their rep count. Once (if) you complete all WOD’s, you can then go back around and do them again IN ANY ORDER with ANY ATHLETE DOING ANY WOD. You will get credit for all reps completed within 12 minutes.
Select one team member to perform each of the following WOD’s, if you can make it around, start back over, you select the order to do these WOD’s
Isabel – 30 Snatch for time – RX 135/95; Masters 115/75; OPEN 95/65
Grace – 30 Clean and Jerk for time – RX/Masters 135/95; Masters 115/75; OPEN 95/65
Yolanda – 12-9-6 – Squat Cleans/Burpee to a Plate – RX 135/95; Masters 115/75; OPEN 95/65
Annie – 50, 40, 30, 20, 10 – Double Unders/Sit-ups (NEW**** OPEN = Double Unders or Single Unders X3 Choose Ahead)
Enjoy this Yolanda video (circa 2013) from X’s and Y’s
WOD TEAMS – GG ONE.4 2016
IN WOD AREA #3 = OUTSIDE
“The Gauntlet”
12 Minute total Work time with 3 Minute Allotment for Buy In
Teams will work their way through a Gauntlet of 4 stations spread out across a 300 meter course. At each station teams will have 3 minutes to complete as many reps as possible of the following exercises and move to the next station as quickly as possible in the described manner. Only 2 people can be working at a time. You must move from station to station quickly, as the clock continuously runs.
NEW ADDITION – BUY IN SLED (Prowler) PUSH. This is a buy in worth 0 reps, but if not completed in 3 minutes, you will lose 100 reps.
Station 1 – Stone to Shoulder – 120#/65# – 65#/45#
Team Burpee over to next station
Station 2 – Snatch – 135/95 RX; 115/75 MASTERS; 95/65 OPEN; – Power, Split or Squat
Wheelbarrow walk
Station 3 – Double Unders – Single Unders (OPEN DIV = 3X bonus for Doubles)
Team Burpee over to next station
Station 4 – KB Swings – 1.5/1 Pood RX/Masters American Swings; 1.5/1Pood Scaled Russian Swings
3 point bonus for every swing if you use the PURE STRENGTH 100# KB
Total REPS
WOD TEAMS – GG ONE.4 2016
“Point to Point”
IN WOD AREA #2
10 Minute AMPAP (Points vs Reps)
Only 2 people working at a time.
Only 1 person may work in any given area at a time.
Each team must accumulate a minimum of 200 points in each area orthey will be assessed a 300 point penalty.
AREA 1 – Pull Thyself
30 points – for each rope climb RX – Open/Masters Rope Climb or bar Muscle-up = 30 points
10 – points for each bar Muscle-up RX – Open/Masters CTB pull-ups
5 point for Chest to Bar each pull-up RX – Open/Masters pull-up for 5 points
1 point for Pull-ups RX
Open – Burpee to a plate 1 point
AREA -2 Clean it up RX 155/105; MASTERS 135/95; OPEN 105/75
20 points for each squat clean and jerk – Open – Squat or Power Clean and Jerk
10 points for each squat clean – Open – Squat or Power Clean
5 points for each power clean – Open Deadlift
Area 3 – Hanging by a rope – You must perform the rep in thedesignated station.
30 points for each triple under – you must announce the triple andonly triples will account
10 points for each double under – Open 10 points for double unders
1 point for each single under – Open 1 point for single unders
AREA – 4 – Upside Down
30 points Deficit HSPU – 45# plate
10 points HSPU to an ABMAT – Open 30 Points HSPU to an abmat
1 point push-up – Open 5 points for push-up
WOD # 1 Masters Tour 2016
“The Couplet”
9-6-12-3-18 :
ANY Squat and Shoulder to Overhead (barbell from the floor at the call of go)
Transitional reps can be Thruster FROM THE FRONT RACK only.
The ANY squat means you can position the barbell in a back squat position for any of the squat reps, but it must be returned to the front, touch the shoulders/clavicle for the shoulder to overhead to initiate.
More Simple than you think. It is a basic couplet where you will do 9 squats, 9 Shoulder toOverhead, 6 squats, 6 shoulder to overhead, 12 squats, 12 shoulder to overhead,3 squats, 3 shoulder to overhead, then 18 squats and 18 shoulder to overhead.
The kicker, is that you choose where the barbell is for thesquats. The Beauty of this, is that itis a WHOLE lot easier to do back squats than front squats, so as you fatigue,you can keep yourself in the WOD by putting the barbell in the back squatposition, and pushing forward. But, howlong can you take it? Will you be ableto stay in it through the 12 reps, or will you have to put the bar down? The 3 are easy at this point, but what aboutthe 18?
That is the beauty of the design, it is brutal to keep thebarbell on your back or in the front rack the whole time. But some can do it.
RX:
30-39 : 135/95
40-49 : 115/75
50-59 : 95/65
60+ : 75/45
Scaled:
30-49 : 95/65
50+ : 65/45 (movement restrictions allow moving this barbell to overhead in any fashion, as such, it is ok to bring it to the hang or ground, and snatch it if that is easier on the athlete)
6 minute time cap, get credit for all reps done.
WOD # 2 Masters Tour 2016
“The Triplet”
10 Minute AMRAP – 3, 6, 9, 12, 15, 18, 21… of
Ring Dips
Burpee to a plate
Overhead Lunge Steps with the plate (stationary ONLY)
RX:
30-39 : 45/25
40-54 : 45/25
55+ : 25/15 Hand Release Push-ups
Scaled:
30-44 : 45/25, Hand Release Push-ups instead of Ring Dips
45-54 : 25/15, Hand Release Push-ups instead of Ring Dips
55+ : 15/10, Hand Release Push-ups instead of Ring Dips
WOD # 3 Masters Tour 2016
“The GRIP Chipper”
12 Minute AMRAP – Finish and start back over at the top
10 Burpee Box Overs (jump or step)
20 Toes to Bar
30 Cleans (power or squat)
40 Pull-ups
50 Kettlebell Swings
60 Double Unders
RX:
30-44: 24″, 155/105, Chest to Bar (all 40), 1.5 pood/1.0 pood
45-54 : 24″/20″, 135/95, Pull-ups, 1.5 pood/1.0 pood
55+ : 20″, Toes to bar OR Knees to Elbows, 115/75, Pull-ups or ring rows X2, 1.5/1.0 pood, Double unders or singles X3
Scaled:
30-44 : 24″/20″, Toes to Bar or Sit-ups X2, 95/65, ring rows or 100 air squats, 1.5/1.0 pood Russian, 60 Doubles or 120 Singles
45-54 : 20″, Toes to Bar or Sit-ups X2, 95/65, ring rows or 100 air squats, 1.5/1.0 pood Russian, 60 Doubles or 120 Singles
55+ : 20″, Toes to Bar or Sit-ups X2, 65/45, ring rows or 100 air squats, 1.0/.5 pood Russian, 60 Doubles or 120 Singles
Ring Row Standards: you will stand straight and lower the rings until the top of the ring is at the line of your nipple, or bottom of sternum. Standing with your heels, directly below the rings, legs will be straight with heels on the ground. Full extension of elbows at the bottom, and rings or palms (not wrists) must touch the chest. Kipping is allowed, but bent knees are not, kipping from the hips and torso.
Click here for the GG One-4 Youth and Teen WoDs.
