Oktoberfest Obliteration II WODs

ATHLETES, IT IS YOUR RESPONSIBILITY TO STUDY THE WODS AND STANDARDS. We will not be conducting a long, comprehensive movements and standards meeting the morning of the event, only a brief Q&A. If you have any questions about the WODs or the movement Standards, ask them in the comments form at the bottom of this page, or ask them during the Q&A Saturday morning.

The WODs

INDIVIDUALS

WOD#1

For time:
(in any order)
Run 200m x 3
5 Cleans x 3 (Std. Men 185lb, Std. Women 125lb, Scld. Men 135lb, Scld. Women 95lb)
20 KB Swings x 3 (Std. Men 60lb, Std. Women 40lb, Scld. Men 45lb, Scld. Women 30lb)

10:00 minute cut-off.

You may complete the tasks in any order, but the must be completed in the multiples indicated above. For example, you can do 5, 10 or 15 Cleans before moving on to something else. You will tell your judge your selected order as you prepare for your heat. You cannot deviate from your selected order once the heat has begun. The Cleans are full Squat Cleans for both standard and scaled divisions.
See Standards and Videos below for full description of the Cleans and KB Swings, judging standards and any allowed modifications.

WOD#2

3 rounds for time:
10 DB Renegade Man-Makers (Std. Men 35lb DBs, Std. Women 25lb DBs, Scld. Men 30lb DBs, Scld. Women 20lb DBs)
15 Double Unders (Scaled Men and Scaled Women will do 45 Single Unders)

10:00 minute cut-off.

You will perform 3 rounds of 10 DB Renegade Man-Makers and 15 Double Unders. Your knees are not allowed to touch the ground during any portion of the Man-Maker. Scaled athletes, you will perform 45 Single Unders instead of 15 Double Unders. Scaled athletes, you will be allowed to place your knees on the ground only during the push-up portion of the Man-Maker.
NOTE: ATHLETES, YOU WILL NEED TO PROVIDE YOUR OWN JUMP ROPE.
See Standards and Videos below for full description of DB Renegade Man-Makers, judging standards and any allowed modifications.

WOD#3

For time:
Run 525m w/Vest & Sandbag (Std. Men 40lb/80lb, Std. Women 20lb/40lb, Scld. Men 30lb/80lb, Scld. Women 15lb/40lb)
Run 525m w/Vest (Std. Men 40lb, Std. Women 20lb, Scld. Men 30lb, Scld. Women 15lb)

10:00 minute cut-off.

You will complete 1 525m loop wearing a weight vest and carrying a sandbag. Upon completion of the lap, you will dump the sandbag exactly where you picked it up and complete another 525m loop wearing the same weight vest.
Standard men – 40lb vest, 80lb sandbag
Standard women – 20lb vest, 40lb sandbag
Scaled men – 30lb vest, 80lb sandbag
Scaled women – 15lb vest, 40lb sandbag
See Standards below for full description of the run course and judging standards.

MASTERS & SUPER MASTERS

WOD#1
(same as WOD#1 for Standard & Scaled divisions)

For time:
(in any order)
Run 200m x 3
5 Power Cleans x 3 (Mstr. Men 135lb*, Mstr. Women 95lb*, S-Mstr. Men 115lb*, S-Mstr. Women 75lb*)
20 KB Swings x 3 (Men 45lb, Women 30lb)

You may complete the tasks in any order, but they must be completed in the multiples indicated above. For example, you can do 5, 10 or 15 Power Cleans before moving on to something else. You will tell your judge your selected order as you prepare for your heat. You cannot deviate from your selected order once the heat has begun. The Cleans are Power Cleans are for both Masters and Super Masters divisions.
*IMPORTANT NOTE: Masters and Super Masters athletes, you will have the option of scaling your Power Clean weight by 10lb increments. However, for every 10lb reduction in the weight used, 20 seconds will be added to your final time for the WOD.
See Standards and Videos below for full description of the Cleans and KB Swings, judging standards and any allowed modifications.

10:00 minute cut-off.

WOD#2
(same as WOD#3 for Standard & Scaled divisions)

For time:
Run 525m w/Vest & Sandbag (Mstr. Men 30lb/80lb, Mstr. Women 15lb/40lb, S-Mstr. Men 20lb/80lb, S-Mstr. Women 10lb/40lb)
Run 525m w/Vest (Mstr. Men 30lb, Mstr. Women 15lb, S-Mstr. Men 20lb, S-Mstr. Women 10lb)

You will complete 1 525m loop wearing a weight vest and carrying a sandbag. Upon completion of the lap, you will dump the sandbag exactly where you picked it up and complete another 525m loop wearing the same weight vest.
Masters men – 30lb vest, 80lb sandbag
Masters women – 15lb vest, 40lb sandbag
Super Masters men – 20lb vest, 80lb sandbag
Super Masters women – 10lb vest, 40lb sandbag
See Standards below for full description of the run course and judging standards.

10:00 minute cut-off.

TEAMS

WOD#1

Team of 4 (including at least one female), complete the following tasks for time:
1. Junk Carry – Team will transport the following items 150m from area A to area B: 1x80lb sandbag, 1x40lb sandbag, 1x45lb bumper, 1x35lb bumper, 1x25lb bumper, 1×20’ 12” ID PVC pipe. All items must be in area B before continuing.
2. Fill Bucket – Team will take bucket from area B to gravel mound and fill bucket with gravel past indicated line and return the filled bucket to area B. The filled bucket must be in area B before continuing.
3. Junk Carry Return – Team will return all items in task 1. from area A to area B. All items must be in area A before continuing.
4. Empty Bucket – Team will return to area B, retrieve the gravel filled bucket and empty the bucket at the gravel mound and then return the empty bucket back to area B. The empty bucket must be in area B before continuing.
5. Finish – Team will return to area A. The first team, all 4 members, to return to area A having successfully completing all tasks wins.

Your Team will move as a unit during all tasks and you cannot split up during any given task. A given task is not considered complete unless all members are together.

See Standards below for additional details of the Junk Carry and judging standards.

20:00 minute cut-off.

WOD#2

Team of 4 (including at least 1 female), complete the following for time:
1. 100 GHD Sit-ups – only 1 athlete working at a time.
2. 100 KB Swings – 50 w/ 60lb KB, 50 w/40lb – only 1 athlete/KB moving at a time.
3. Run 175m to Quiz Proctor.
4. Complete quiz. Your Team must answer 3 out of 5 questions correct before continuing. If your Team cannot answer 3 out of 5 questions correct, the Team will complete 30 shared Burpees before continuing.
5. Run 175m back to work area.
6. 100 Deadlifts – 50 w/ 215lb, 50 w/ 145lb – only 1 athlete/bar moving at a time.
7. 100 Burpees – only 1 athlete moving at a time.

For the GHD Sit-ups, you must touch the ground or base of GHD at the bottom of the movement and the foot pads at the top of the movement. Athletes 5’4” inches and under will be allowed to touch a 45lb bumper on the ground.
The 5 quiz questions will be trivia from any of the following categories: 80’s movies, 80’s music, US government, Nutrition, and CrossFit. Only 1 Team member can give the “final answer” to each question. Upon reaching the Proctor, the Proctor will ask who the answer giver is. Only answers from this answer giver will be accepted as “final answer.”
See Standards and Videos below for full description of the GHD Sit-ups, KB Swings, Deadlifts and Burpees, judging standards and any allowed modifications.

20:00 minute cut-off.

The Movement Standards

(including videos when appropriate)

Cleans

The Cleans in WOD#1 for Standard Men, Standard Women, Scaled Men and Scaled Women are Full Squat Cleans. Every rep will begin with the weight on the ground. Each rep will include a full squat, hip crease lower than the top of the knee, with the weight supported on the front of the torso. The rep is complete once you have risen from the full squat into a fully upright position, knees fully extended and hips fully extended, with the weight supported on the front of the body.
You do not have to catch the weight in a full squat, but a full squat is required during the rep. In other words, a Power Clean followed by a full depth front squat will be accepted.
If you receive a no count due to not reaching full depth in the squat, you can redo just the squat portion of the rep to get the rep to count, provided you have not already set the weight down.

Dumping – you will be allowed to dump the weight from the shoulder rack position. However, you will be performing the Cleans on a 4×6 rubber stall mat. Your weight, must be on the mat at the beginning of each rep. If the weight bounces off the mat from dumping it, you must move it back onto the mat before the next rep.

Power Cleans

The Cleans in WOD #1 for Masters Men, Masters Women, Super Masters Men and Super Masters Women are Power Cleans. Every rep will begin with the weight on the ground. You do not have to reach a full depth squat during the rep. The rep is complete once you have risen from the catch of the weight into a fully upright position, knees fully extended and hips fully extended, with the weight supported on the front of the body.

Dumping – you will be allowed to dump the weight from the shoulder rack position. However, you will be performing the Cleans on a 4×6 rubber stall mat. Your weight, must be on the mat at the beginning of each rep. If the weight bounces off the mat from dumping it, you must move it back onto the mat before the next rep.

KB Swings

KB Swings are in WOD #1 for Standard Men, Standard Women, Scaled Men, Scaled Women, Masters Men, Masters Women, Super Masters Men and Super Masters Women as well as WOD #2 for TEAM.
The KB Swing begins by swinging the weight in between the legs and up to an overhead position with arms full extended. At the top of the swing, any portion of your face must be visible in front of your fully extended arms and your knees and hips must be fully extended (watch out for the rebending of the hip!). You do not have to maintain fully extended throughout the entire swing, but they must be fully extended (no bend in the elbow) at the top of the swing. Both hands must be on the KB during the swing.

No Dumping – no dumping of the KB is allowed. The KB must be static on the ground (not bouncing) before you remove your hands from the KB. The penalty for not controlling the KB to static is your last rep not counting and you will have to repeat the rep for it to count.

DB Renegade Man-Makers

DB Renegade Man-Makers (DBRMM) are in WOD #2 for Standard Men, Standard Women, Scaled Men and Scaled Women.
Every rep begins with you standing, holding the dumbbells at your sides. Without ever letting go of the dumbbells; lower the dumbbells to the ground close to your feet, jump or step your feet back to a fully extended position, complete 1 push-up low enough that your elbows are higher than your shoulders (your chest does not have to touch the ground), complete a 1-arm DB dumbbell row with 1 arm and then the other, making sure that your elbow is higher than your shoulder at the top of the row, jump or step your feet forward to close to your hands, complete a full depth dumbbell squat clean (hip crease lower than the top of the knee), thruster the dumbbells up to an arms fully extended overhead position with your full ear showing in front of your arms.
In lieu of the full dumbbell squat clean, you can simply stand up with the weights, bring the dumbbells up to your shoulders however you choose (swinging for example) and then complete a full depth thruster or a full depth front squat followed by a dumbbell press to an arms fully extended overhead position with your full ear showing in front of your arms.
You cannot let go of the dumbbells during any portion of the rep. If you do, you have to start the rep over.
Your knees and thighs cannot touch the ground during any portion of the rep.

Exception for Scaled Men and Scaled Women – if you are competing in the Scaled Men’s or Scaled Women’s divisions, you are allowed to lower your knees/thighs to the ground during the push-up portion of the DBRMM only. But, they must come back up off the ground for the 1-arm rows and the duration of the rep.

No Dumping – no dumping of the dumbbells is allowed. The dumbbells must be static on the ground (not bouncing) before you remove your hands from the dumbbells. The penalty for not controlling the dumbbells to static is your last rep not counting and you will have to repeat the rep for it to count.

Double Unders

Double Unders are in WOD #2 for Standard Men and Standard Women.
The jump rope passes under your feet twice in 1 jump.

Single Unders

Single Unders are in WOD #2 for Scaled Men and Scaled Women.
The jump rope passes under your feet once in 1 jump.

GHD Sit-ups

GHD Sit-ups are in WOD #2 for TEAM.
From a seated position in the GHD, lower yourself backwards low enough that your hand/fingers of 1 hand touch the ground or the base of the GHD, then raise yourself up high enough that you touch the pads holding your feet with both hands. This is 1 rep. Touch the ground, touch the foot pads.
If you are 5’4” or shorter, a 45lb bumper plate may be placed on the ground or base of the GHD and you can touch that at the bottom of the rep. To qualify for this, you must have your judge measure your height prior to the start of your heat. Preset measuring sticks will be available and ready for the judges.
You and your team members may adjust the GHD settings in between turns.

Deadlifts

Deadlifts are in WOD #2 for TEAM.
Every rep will begin with the weight on the ground. The rep is complete once you have lifted the weight off the ground into a fully upright position, knees fully extended and hips fully extended, with the shoulders behind the vertical plane of the bar.

No Dumping – no dumping of the weight is allowed. The weight must be static on the ground (not bouncing) before you remove your hands from the weight. The penalty for not controlling the weight to static is your last rep not counting and you will have to repeat the rep for it to count.

Burpees

Burpees are in WOD #2 for TEAM.
From a standing position, lower yourself to the ground by placing your hands on the ground close to your feet, jump or step your feet back to a fully extended position, touch your chest to the ground, jump or step your feet forward close to your hands, jump in the air and clap overhead while in the air.
Successful Burpee reps require 2 simple things; 1) chest hits the ground, and 2) you clap overhead or behind your head while jumping in the air with hips fully extended (watch out for the hunched over jump – it will not count).

Junk Carry

The Junk Carry is in WOD #1 for TEAM.
During the carries, all items must be off the ground. If you have to set the item(s) you are carrying on the ground, you cannot be moving. Once you get the item(s) back up off the ground, you can continue to move.

Sandbag Run

The Sandbag Run is in WOD #3 for Standard Men, Standard Women, Scaled Men and Scaled Women and WOD #2 for Masters Men, Masters Women, Super Masters Men and Super Masters Women (done with the Standard and Scaled divisions’ WOD #3) .
During the sandbag portion of the run, the sandbag must be off the ground. If you have to set the sandbag down on the ground, you cannot be moving. Once you get the sandbag back up off the ground, you can continue to move.

Feel free to comment and ask questions below.