2014 Cowboys and Angels WODS
Registration/Check-in – 7am – 8am
Athlete Brief – 8am – 8:30am
WOD 1 – 8:30am – 10:30am
WOD 2 – 8:30am – 1:30pm
WOD 3 – 10:45am – 12:45pm
WOD 4 – 1:45pm – 4:15pm
Final – 4:30pm – 4:45pm
Podium – 4:45pm – 5:00pm
WOD 1 – Blazing Saddles Relay
Run x 1mile
Ground to Overhead x 30 (95/135)
Row x 1000m
Wall Ball x 75 (14/20-10’)
A different member of your team will perform each element of the relay. On the call of 3,2,1,GO, athlete 1 will run 1mile. When athlete 1 returns, he/she will tag athlete 2, who will be standing by a barbell. Athlete 2 will then perform 30 ground to overhead with their barbell. Once 30 reps have been completed and the barbell is secure on the ground, athlete 2 will tag athlete 3, who will be standing behind their rower. Athlete 3 will then row 1000m. Once athlete 3 has completed their 1000m row, they will run and tag athlete 4, who will be standing behind their wall ball. Athlete 4 will then perform 75 Wall Ball shots. Once the 75th Wall Ball shot has hit the target, time will be called. There is a 20min time cap.
1 Mile Run-No false start and pass all checkpoints.
Ground to Overhead-You may not touch the barbell until your teammate has tagged you. The barbell may be taken from the ground to a locked out overhead position any way you see fit. Each rep must start with both plates touching the ground and end overhead with elbows, knees, and hips fully extended. The barbell must be under control before you leave to tag your next teammate.
1000m Row-You must start standing behind your rower. You must wait until your teammate has tagged you to get on your rower. You may adjust your straps and damper before the workout begins. You may not touch your monitor. Your monitor will turn on once you begin rowing and will count up to 1000m. You may not exit the rower or rack the handle until the monitor reads 1000m. Once 1000m are reached you must rack the handle and then proceeded to tag your final teammate.
Wall Ball-You must start standing behind your wall ball. You must wait until your teammate has tagged you to pick up your wall ball. Your hip crease must go below the top of your thigh in the bottom of the movement and the ball must touch the line at the top of the movement in order for the rep to count. If you drop the ball, it must come to a complete stop on the ground before you begin your next rep (no catching it off the bounce).
WOD 2 – The Quick and The Dead
WOD 3 – Hang ‘Em High
Double Under x 50
Pullup x 25
KB Thruster x 20/30/40/50 (35/53)
On the call of 3,2,1,GO, athlete 1 will perform 50 Double Unders, 25 Pullups, and 20 KB Thrusters. Once athlete 1 has completed 20 KB Thrusters they will return to the start and tag athlete 2. Athlete 2 will perform 50 Double Unders, 25 Pullups, and 30 KB Thrusters. This pattern will continue, adding 10 KB Thrusters each round, until athlete 4 has completed 50 KB Thrusters. Once athlete 4 has completed the thrusters, returned to the start, and tagged a teammate, time will be called. There is a 12min time cap.
Double Under– The rope must pass under the feet twice during one jump.
Pullup-The athlete must start from a fully extended position at the bottom, and chin over the bar at the top, for the rep to count.
KB Thruster-The athlete must start each rep with the KB in rack position and the other hand securing it in place. The hip crease must go below the top of the thigh in the bottom of the rep, and the KB must be locked out overhead with elbow, shoulder, hip, and knee fully extended at the top of the rep, for it to count. The athlete may split up the reps any way that they choose. If the KB is dropped it will be a 20-burpee penalty on the spot. If the KB is dropped a 2nd time, your team will be disqualified from the competition. Please do not drop our things.
WOD 4 – True Grit
Tire Flip Jump Through x 30
Weighted Step-up x 50 (20”)
Tire Flip Jump Through x 15
Weighted Step-up x 50 (18”)
On the call of 3,2,1,GO, both male athletes will begin at the tire flip jump through station. Once 30 tire flip jump throughs, total, have been completed, they will advance to the sled. Male athlete 1 will then pull the sled to the weighted step-up station. Both male athletes will then begin to complete 50 weighted step-ups, total. Once the step-ups are completed Male athlete 2 will pull the sled back to its starting position. Once the sled is back at its starting position, each male athlete must tag a female athlete before the females may begin work. Once both females have been tagged, they may begin their 15 tire flip jump throughs, sled drags, and step-ups, the same way the males did. Once female 2 has returned the sled to its starting position and all 4 teammates are on the finishing mat, time will be called.
Tire Flip Jump Through-One or both of the athletes may flip the tire at any given time. Once the tire is flipped one of the athletes must jump into the center of the tire and back out of the opposite side. Both feet must leave and land at the same time on both jumps for the rep to count. If you miss a jump, you only have to repeat the jump, you do not have to repeat the tire flip. As long as 30/15 flips and jump throughs are completed, you may split the work up as you choose.
Sled Drag-The athlete must be facing the sled at all times during the pull. The athlete must also stay in his/her lane and finish in the designated area for the rep to count.
Weighted Step-Up-Each athlete will have a weight in each hand. All four weights must be off the ground and supported only by the hands, for the rep to count. The athlete must start standing with both weights off the ground, step up with both feet on the box, knees and hips extended for the rep to count.
Final – The Good, The Bad & The Ugly