As requested….here are the detailed scoring results for the weekend.
Two minute Tangos
Handstand Pushups/Feet elevated hand release pushups
Slam ball Ground to Over Shoulder (100/80/60)
Bar Muscle Ups/Chest-to-Bar Pullups/Pull-ups
Handstand Walk/Wheelbarrow walk
Each team will have two minutes to perform as many reps as possible at each station. There will be a 1 minute rest between stations. For stations with multiple options (skills at different levels earning different amount of points), athletes may switch as needed, and may vary movements as needed. *Handstand walk is the exception – teams must alternate working athlete after each completed segment, but may still vary movement as needed.
Scoring: Each team will be ranked on each individual station. The rankings for each of the 5 stations will be totaled, and the teams will be ranked off of that total for a final ranking on the “Two Minute Tangos”. The final ranking for this WOD will count as one quarter of the overall scoring for the Tango event.
GHD Situps: While seated on the GHD machine, athlete must extend backwards and touch a target on the floor behind him/her. Athlete must then sit up, without using the hands to pull him or herself up, and then touch the foot bumper in front of him or her to complete the rep. Athletes may switch as needed, and may adjust the GHD as needed between athletes.
Handstand Push Up: Each team will have an abmat with a 25lb plate making contact with the abmat on each side. Hands/fingers may NOT be inside the holes or hanging off of the plates. The movement begins in a handstand position. The athlete will then lower themselves onto the abmat and push back up into a fully locked out position with arms extended. Feet must be inside the width of your hands when at full extension and in contact with the wall. The feet are the only part of his/her body that may be in contact with the wall at the completion of the rep (athlete may NOT have his/her rear end touching the wall). If an athlete chooses to start in headstand, he/she must first push up into a full handstand before he/she can begin the first rep. (The pushup from the headstand DOES NOT count as a rep.) Athlete may do strict or kipping HSPU. Teams will earn 5 points for each successful HSPU rep.
Feet Elevated Hand Release Push Up: The movement starts at the top of the pushup (plank) position with elbows fully extended, with the toes on the top of an 8” box. The athlete will lower his/her body until the chest contacts the ground. While the chest is on the ground, the athlete will “flash” his/her hands, making sure the entire hands come off of the ground. The athlete will then complete the rep by pushing his/her body up off of the ground, making sure hips and shoulders rise at the same time, until full lockout of the elbows is achieved. Teams will earn 1 point for each successful rep.
Slam (Dead) Ball Ground to Over Shoulder: Weighted dead (slam) ball will begin on the ground. One athlete will clean the ball up to his/her shoulder, making sure hips reach full extension, then return the ball to the ground by pushing the ball OVER the shoulder (NOT outside the shoulder), with the ball falling behind his/her body. Athletes may switch as needed. All Rx Men will use the 100# ball. All Rx Women and Scaled Men will use the 80# ball. All Scaled Women will use the 60# ball.
Bar Muscle-Up: Athlete will begin with, or pass through, a hang below the bar with arms fully extended and the feet off the ground. Kipping the muscle-up is acceptable, but pullovers, rolls to support or glide kips are not permitted. The heels may not rise above the height of the bar during the kip. At the top, the elbows must be fully locked out while the athlete supports himself or herself above the bar with the shoulders over or in front of the bar. Athletes must pass through some portion of a dip to lockout over the bar. Teams will receive 10 points for each successful bar muscle-up.
Chest to bar pull-up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chest must TOUCH the bar at the clavicle or below. Arms must be fully extended at the bottom of each pull up. Teams will receive 3 points for each successful chest-to-bar pull-up.
Pull Up: The athlete will begin the movement in a dead hang position with the arms fully extended. They will pull themselves to the bar where the chin must clear the top plane of the bar. Arms must fully extended at the bottom of each pull up. Strict, kipping, butterfly pull ups are all permitted. Teams will receive 1 point for each successful pull-up.
*Athletes must designate to their judge which movement they will be attempting each time they are on the bar and will only be awarded points for that movement. Example: I tell my judge I am attempting C2Bar’s and complete 2 C2Bar’s, but on the 3rd rep, I do not make contact with the bar with my chest. Therefore, I am no-repped for the 3rd C2Bar…I do not receive points for it as a pull-up. My score for that time on the bar is 6, 2 points for each successful C2Bar, no point for the pull-up since it was actually a failed C2Bar. On my next attempt, I CAN change movements, but must let my judge know before getting on the bar. I can change movements as many times as I’d like during the 2 minutes, but must inform my judge each time so he/she knows which movement he/she is evaluating. Athletes can alternate as needed during the two minutes, with only one athlete working at a time.
Alternating (athletes) Handstand Walk/Wheelbarrow Walk: Each athlete must complete the 18ft increment before the next athlete can begin his/her increment at the opposite end. Each athlete may only complete one 18ft increment at a time (athletes must alternate). Athletes at both the Rx and Scaled levels will have the option of completing the increment in a handstand walk or wheelbarrow walk (with teammate holding feet at hip level in the wheelbarrow walk.) In both movements, hands of working athlete must start on the designated mat, not in front of it. Completion of the increment is when BOTH hands of the working athlete are on top of the mat at the other end of the increment. Upon completing one increment, the other athlete will begin his/her increment at the end the previous athlete just completed his/her increment. If an athlete should fall at any point during the 18 ft, he/she may begin where he/she left off to complete the increment, but will be required to place his/her hands at the same spot they were when they fell. (Judges will need to watch athletes’ hands and mark where the athlete is to restart each time the athlete falls.) Teams will receive 5 points for each successful handstand walk increment, and 1 point for each for each successful wheelbarrow walk increment.
Team Total of 1RM Shoulder to Overhead + 1RM Hang Squat Snatch – Presented By The Fitness Cage – 12 minutes
Each teammate will be responsible for one lift only. Each team must inform the judge before the WOD which athlete is performing each lift, and may not change during the WOD. Same gender teams will have one bar to share while mixed gender teams will have a men’s bar and a women’s bar. Athletes will have 12 minutes total to complete their heaviest lift. Athletes may complete the lifts in whichever order they’d like, and may alternate attempts between lifts and athletes.
Scoring: Final score will be total weight lifted by adding the heaviest weight lifted for each lift together. The total weight lifted will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Tango event. *The hang squat snatch 1RM by itself may be used as a tie-breaker in podium decision or WOD winner prize only (ties will be permitted on the WOD itself).
Shoulder to Overhead: The barbell will start from the ground and non-working teammate may not assist in getting the bar to the front rack position. The movement starts in the front rack position. This movement may be performed as either a strict press, push press, push jerk or split jerk. The rep will be counted when the athlete has reached full extension of the knees, hips, shoulders, and elbows with have feet under his/her hips, showing control of the barbell overhead.
Hang Squat Snatch: This movement begins with the athlete deadlifting the barbell and reaching full hip extension. The athlete will then lower the barbell no lower than the knees before snatching the weight overhead, with the hip crease passing below the knee during the movement. Athletes may power snatch then OHS if needed. The athlete must show control of the barbell with full lockout overhead with the hips, knees, and elbows fully extended at the end of the movement. The barbell may not make contact with the athlete’s head at any time during the movement.
Pyramid of Pain–presented by Paleo Works– 15 time cap
*Changes have been made from the original WOD announced on Talon Talks (not that I think anyone will complain;)
Two rounds for time of:
Partner 1 will complete round 1 in the following order:
40 Calorie Air Bike
40 Deadlifts (245/165/115)
40 Wall Balls (20/14)
Partner 2 will complete round 2 in reverse order as follows:
40 Wall Balls
40 Calorie Air Bike
Scoring: For time with a 15 minute time cap. Any missed reps due to time cap will be added as one second each. The total time will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Tango event. *The first 40 calorie air bike by itself may be used as a tie-breaker in podium decision or WOD winner prize only (ties will be permitted on the WOD itself).
Air Bike: Pedal like hell and pray you can walk when you step off.
Deadlift: The deadlift begins with the barbell on the ground and finishes when the athlete stands up the weight to full extension of the knees and hips, with the shoulders behind the bar at the top of the movement. The athlete may choose any grip they like, but their feet must be inside their hands. No sumo stances are permitted. No lifting straps may be used. Once the athlete has achieved lockout, they may drop the barbell from the top. Any repetition that is bounced from the bottom will not count.
Wall ball: Movement begins in a full squat with the hip crease below the knee. As the athlete stands up out of the squat, the ball is thrown to the target. The ball must clearly make contact with the wall above the designated height (10ft men/9ft women). Each time the athlete receives the medicine ball, he/she must squat to full depth before he/she can toss the ball to the target for the next rep. If the athlete chooses to let the ball drop in between reps, he/she must let the ball come to a complete stop on the ground before beginning the next rep (no catching it on the bounce).
Classic Chipper–presented by Warrior Massage & Mobility– 14 time cap
*One athlete working at a time with working athlete on black mat. Athletes may switch as needed.
For time of:
200 Double Unders
100 KB Swings 53/35/26
50 Box Jumps Overs 24/20”
Scoring: For time with a 14 minute time cap. Any missed reps due to time cap will be added as 1 second each. The total time will be ranked against all other teams in the division. This final ranking will count as one quarter of the overall scoring for the Tango event. *The time it takes to complete 200 double unders by itself may be used as a tie-breaker in podium decision or WOD winner prize only (ties will be permitted on the WOD itself).
Both athletes are not required to do each movement. (If you rock at doubles, and your partner is terrible at them, then you can choose to do all the double unders…he/she is not required to contribute to the movement and make you both suffer while he/she beats himself/herself up with the rope. You can divide the work any way your team desires.)
Double Unders / Singles: (DU) The jump rope must pass under the athletes feet twice before the athlete’s feet return to the ground. (SU) The jump rope must pass under the athlete’s feet once before the athlete’s feet return to the ground.
RX teams MUST complete DU. Scaled teams may choose either DU or SU but they must designate to their judge which movement will be performed prior to the WOD and both athletes must do the same movement. Any teams choosing to complete the WOD with SU will be ranked below other teams choosing to complete the WOD with DU’s and progresses through the 100 KB swings. Any team choosing to complete DU’s but does not complete the following 100 KB swings will be ranked below those teams choosing SU, so choose wisely!
Kettlebell Swing: The movement will start with the bell between the athlete’s legs. Using both hands, the athlete will elevate the bell into the overhead position. At the top of the swing, the athlete’s arms must be fully extended and ears showing in front of arms. The knees, hips, shoulders, and elbows must be in vertical line. The base of the kettlebell must be pointed towards the sky. The kettlebell must pass between the legs before the start of the next swing. NO DROPPING OF THE KETTLEBELLS! If an athlete drops a kettlebell, a 5 burpee penalty will be enforced immediately.
Box Jumps Overs: Teams must first move their box to center of black mat. Working athlete must jump onto the box with both feet taking off the ground and landing at the same time. Athlete is NOT required to fully extend hips on top of the box. The athlete will then jump or step off of the opposite side of the box to complete the rep. If alternating reps between athletes, the 2nd athlete may not begin his/her rep until the 1st athlete has made contact with the ground on the opposite side of the box. The feet are the only part of the body that may may contact with the box for a good rep. Step-up Overs are permitted for scaled athletes with no ranking penalty but BOTH FEET must make contact with the top of the box for each rep.
Row: Any damper setting is permitted. One athlete may be strapped in the rower while his/her partner completes the last reps of the box jump overs, but may not touch the handle until the last rep of the box jump overs is complete. Total time for the WOD will be recorded when the rower hits the 1000m point.
Written standards will be published shortly.