MASTERS LEAGUE – January 2017
Rego will commence from 7.15am.
Briefing will be at 8.00am.
First WOD will be at 8.30am.
We are located at 24B/33-37 College Street, Gladesville. College Street has recently been blocked off so the best access to get to the gym is to come along Victoria Road, turn into Frank Street, which then becomes College Street. We are located in the industrial complex on the right.
We have plenty of off-street parking as well as non-timed parking on College Street.
Where you can set up
We have a large covered carpark area adjacent to the Box. We will have cordoned off areas for you to set up camp. Bring a chair with you. If you want you can bring a gazebo and set it up beside this area so you will still be close to the action.
Street Feast Mobile will supply coffee as well as snacks and wraps etc. You can use cash or card to pay. GEO will be selling coconut water and bottles of water. There will not be fridges available so please bring an esky if you need to keep things cold. Zeus Greek Street Food is just around the corner for another food option.
We have two toilets inside the gym. These will be the only ones available for use so please be respectful and keep them clean.
To attempt consistency with judging, for the most part we will be supplying volunteer judges for WODs 1 and 3. We ask that you, the competitors volunteer to help us out for WOD 2 which is fairly easy to judge. Your help would be greatly appreciated. All Judges will be instructed to be strict but fair. If you have an injury or movement issue that does not allow you to reach the required standards of any movement, please inform your judge and demonstrate to them prior to your heat beginning.
PLEASE NOTE: Any arguing or aggressive behaviour directed to any of the Judges or volunteers will result in instant disqualification. These guys are offering up their time to help run a comp for you. They are not getting paid. They will do their best to offer the highest standard of judging but sometimes mistakes are made. Suck it up and do another rep. Lets keep it amicable and fun.
Handling of Equipment
If you are using an empty bar, please do not drop the bar but place down on the floor. If any empty bars are dropped, YOU WILL BE NO-REPPED. The same applies for bars loaded with less than 5kg either side. For bars loaded with 5kg either side, we ask that the bar be controlled down to the hip before releasing. If bars are dropped from above the hip YOU WILL BE NO-REPPED.
8 min EMOM
Each minute, perform 8 Thrusters, and in the remaining time perform max Lateral Burpees over Bar
**Score will be total Burpees performed over the 8 minutes. If you do not complete the required 8 thrusters in one minute, you can start again in the next minute or you can take a minute to rest.
HERO – 45/35kg, 50-59 HERO – 40/30kg
WARRIOR – 40/30kg, 50-59 WARRIOR 35/25kg
SOLDIER – 35/25kg, 50-59 SOLDIER 20/15kg
30 Double Unders/90 Singles
50/35 cal Assault Bike
* Time cap of 10 mins. Any reps/cals not completed will be added as one second to your 10 min time cap. For example, if you are a female and you only get 10 cals finished on the bike, then the remaining 25 cals will be added to your time as 10:25mins. If you are doing singles and the time cap comes up during the singles, the remaining reps of your singles will be divided by 3 and then added as seconds.
HERO – Double Unders only
WARRIOR/SOLDIER – Double Unders or Singles but you must choose at the start, tell your judge and stick to it.
In 6 mins, build up to a heavy 3RM of the following complex:
1 Deadlift + 1 Hang Clean + 1 S2OH
* The complex must be completed as touch and go reps, unbroken until 3 sets of the complex are completed. Your score will be the heaviest successful 3RM performed. Hands must remain on the bar.
HERO – Cleans must be Squat Cleans
WARRIOR/SOLDIER – Power Clean or Squat Clean
****Please note: Heats have been organised for the most efficient running of the comp on the day. We can accomodate a maximum of 9 people per heat so some groups have been split and/or mixed with other age groups, but where possible we have tried to place everyone with others in their division.
WOD 1 – 8.30am; WOD 2 – 9.30am; WOD 3 – 11.30am
WOD 1 – 8.41am; WOD 2 – 9.43am; WOD 3 – 11.40am
WOD 1 – 8.52am; WOD 2 – 9.56am; WOD 3 – 11.50am
WOD 1 – 9.03am; WOD 2 – 10.09am; WOD 3 – 12.00pm
WOD 1 – 9.14am; WOD 2 – 10.22am; WOD 3 – 12.10pm
WOD 1 – 9.25am; WOD 2 – 10:35am; WOD 3 – 12.20pm
WOD 1 – 9.36am; WOD 2 – 10.48am; WOD 3 – 12.30pm
WOD 1 – 9.47am; WOD 2 – 11.01am; WOD 3 – 12.40pm
WOD 1 – 9.58am; WOD 2 – 11.14am; WOD 3 – 12.50pm
WOD 1 – 10.09am; WOD 2 – 11.27am; WOD 3 – 12.50pm
WOD 1 – 10.20am; WOD 2 – 11.40am; WOD 3 – 1.00pm
WOD 1 – 10.31am; WOD 2 – 11.53am; WOD 3 – 1.10pm
WOD 1 – 10.42am; WOD 2 – 12.06pm; WOD 3 – 1.20pm
WOD 1 – 10.53am; WOD 2 – 12:19pm; WOD 3 – 1.30pm
WOD 1 – 11.04am; WOD 2 – 12.32pm; WOD 3 – 1.40pm