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WOD QUEENS 

A Time to Reign

Fitness Competition by Dog Days Comps

Welcome to the new breed of fitness competitions! 

Day(s)

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Hour(s)

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Minute(s)

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Second(s)

10/3/2020

You are not going to want to miss this one!

 

Box Owners & Military Discounts available. Please email us Info@DogDaysComps.com

REGISTRATION DEADLINES

August 20:

Registration Fee $60

September 18:
Drag Ass Registration Fee $75

Last Day to Register in order to receive a SHIRT

September 24:
Last Day to Register

Partners

Details

2 ATHLETE FEMALE TEAMS

Teams will consist of 2 female athletes.

Rx, Scaled & Masters

Rx, Scaled & Masters divisions. Masters 40+ Only.

$60 per Athlete

Cost is for event registration & t-shirt.

Heat Schedule

 

WODS & Standards

Rx

WOD 01 | Iron Maiden | AMRAP

AMRAP 12

18 cal AB
16 WB @ 20#
14 Bench Press @ 85


Both athletes will start behind their bike. At GO, one athlete will get on the bike and begin the required work. Athletes may switch out any time they choose. Once all bike calories are complete, the team will move TOGETHER to the wallballs. One person will stand behind the person that is working. Athlete must hit the required hip crease below the knee line depth as well as hitting the required target height in order to receive a completed rep. Athletes may switch out whenever they choose. Once all of the wallballs are complete, the team will move TOGETHER to the bench press station. One athlete must be a spotter for the one working. The required movement is to start each rep with locked out arms, bring the bar the make contact with the rib cage, back to locked out arms. If at ANY time other than at lockout, if the spotter makes contact with the barbell, that rep will not be counted. After the bench press is complete, the team will move TOGETHER to start the next round at the bike.

**Both athletes will stay together the entire workout. They may only advance to the next movement together.
***Score will be the total number of rounds and reps completed

WOD 02 | Dragon Queens | For Time

10min time cap

15-9-6-9-15
Synchro Thrusters @ 75
Synchro BBJO @ 20”


Each teammate will start with their barbell on the floor in front of them. They will be facing each other. At GO, both athletes will start their synchro thrusters. The first rep may be a squat clean into a thruster. The required synchro for a complete rep is both athletes must be below the knee line in the squat at the same time, and both athletes must be locked out overhead at the same time. If one athlete gets to one of those positions before their teammate, that is ok as long as they wait their for their teammate to reach that required position. If they come out of that position too early, that rep will not be counted. Once all thrusters are complete, both athletes will move to their boxes. Each athlete will have
their own box and must start on the same side of the box. Both athletes will do a burpee together, jump on (or completely over) the box, and land on the other side. The required
synchro for the burpees are both athletes must have their chest touching the ground at the same time, jump at the same time, go off the box (unless cleared) at the same time. You do
not have to have hip extension at the top of the box jump.

Burpees must be facing the box

**Scaled/Masters athletes are permitted to do step ups
***Score will be the time all work is completed, or the total number of reps completed if time capped

WOD 03 | Queens March | For Time

4 RFT – 12 Min Cap

30’ Double KB OH walking lunge @ 26# ea hand
20 TTB
30’ Double KB OH Walking Lunge
20 cal Row


Both teammates will start behind a start line. At GO one teammate will pick up both kettlebells and lock them out in an overhead position. Once locked out they will begin their lunges. They must alternate lunges, and the knee must CLEARLY make contact with the ground. Any shuffling of the feet or stumble and the athlete will be brought back to where they were before that step/shuffle. Once an athlete touches the kettlebells, they are now responsible for that entire length of lunges. They may NOT switch out with their teammate. Once the completed distance is done that athlete now may move on to the TTB/KTW OR they may now tag in their teammate. On TTB both feet must break the plane of the rig poles at the bottom of the movement and both feet must make contact with the bar at the same time. If either of those do not happen, the rep will not be counted. On KTW both feet must break the plane of the rig poles at the bottom of the movement and both knees must clearly come to a minimum of in line with their waistline. Athletes may go back and tag their partner whenever they choose. After all of the TTB/KTW are complete, either athlete will now pick up both kettlebells and with the same rules as the first set of lunges, complete the entire length of lunges. Once that length is complete, the athlete that lunged may start the row or tag their partner to start their row. The row may be switched out an any time by getting of of the rower and tagging the partner. Once the row is complete, the team will start over until all four rounds are complete OR the time cap has been reached. 

TIE BREAK: The time the team completes round 1 

***Score will be the time all work is completed, or the total number of reps completed if time
capped

Scaled

WOD 01 | Iron Maiden | AMRAP

AMRAP 12

18 cal AB
16 WB @ 14# 
14 Bench Press @ 65 


Both athletes will start behind their bike. At GO, one athlete will get on the bike and begin the required work. Athletes may switch out any time they choose. Once all bike calories are complete, the team will move TOGETHER to the wallballs. One person will stand behind the person that is working. Athlete must hit the required hip crease below the knee line depth as well as hitting the required target height in order to receive a completed rep. Athletes may switch out whenever they choose. Once all of the wallballs are complete, the team will move TOGETHER to the bench press station. One athlete must be a spotter for the one working. The required movement is to start each rep with locked out arms, bring the bar the make contact with the rib cage, back to locked out arms. If at ANY time other than at lockout, if the spotter makes contact with the barbell, that rep will not be counted. After the bench press is complete, the team will move TOGETHER to start the next round at the bike.

**Both athletes will stay together the entire workout. They may only advance to the next movement together.
***Score will be the total number of rounds and reps completed

WOD 02 | Dragon Queens | For Time

10min time cap

15-9-6-9-15
Synchro Thrusters @ 55
Synchro BBJO @ 20”


Each teammate will start with their barbell on the floor in front of them. They will be facing each other. At GO, both athletes will start their synchro thrusters. The first rep may be a squat clean into a thruster. The required synchro for a complete rep is both athletes must be below the knee line in the squat at the same time, and both athletes must be locked out overhead at the same time. If one athlete gets to one of those positions before their teammate, that is ok as long as they wait their for their teammate to reach that required position. If they come out of that position too early, that rep will not be counted. Once all thrusters are complete, both athletes will move to their boxes. Each athlete will have
their own box and must start on the same side of the box. Both athletes will do a burpee together, jump on (or completely over) the box, and land on the other side. The required
synchro for the burpees are both athletes must have their chest touching the ground at the same time, jump at the same time, go off the box (unless cleared) at the same time. You do
not have to have hip extension at the top of the box jump.

Burpees must be facing the box

**Scaled/Masters athletes are permitted to do step ups
***Score will be the time all work is completed, or the total number of reps completed if time capped

WOD 03 | Queens March | For Time

4 RFT

30’ Double KB OH walking lunge @ 20# ea hand 
20 KTW
30’ Double KB OH Walking Lunge
20 cal Row


Both teammates will start behind a start line. At GO one teammate will pick up both kettlebells and lock them out in an overhead position. Once locked out they will begin their lunges. They must alternate lunges, and the knee must CLEARLY make contact with the ground. Any shuffling of the feet or stumble and the athlete will be brought back to where they were before that step/shuffle. Once an athlete touches the kettlebells, they are now responsible for that entire length of lunges. They may NOT switch out with their teammate. Once the completed distance is done that athlete now may move on to the TTB/KTW OR they may now tag in their teammate. On TTB both feet must break the plane of the rig poles at the bottom of the movement and both feet must make contact with the bar at the same time. If either of those do not happen, the rep will not be counted. On KTW both feet must break the plane of the rig poles at the bottom of the movement and both knees must clearly come to a minimum of in line with their waistline. Athletes may go back and tag their partner whenever they choose. After all of the TTB/KTW are complete, either athlete will now pick up both kettlebells and with the same rules as the first set of lunges, complete the entire length of lunges. Once that length is complete, the athlete that lunged may start the row or tag their partner to start their row. The row may be switched out an any time by getting of of the rower and tagging the partner. Once the row is complete, the team will start over until all four rounds are complete OR the time cap has been reached. 

TIE BREAK: The time the team completes round 1 

***Score will be the time all work is completed, or the total number of reps completed if time
capped

Masters

WOD 01 | Iron Maiden | AMRAP

AMRAP 12

18 cal AB
16 WB @ 14# 
14 Bench Press @ 65 


Both athletes will start behind their bike. At GO, one athlete will get on the bike and begin the required work. Athletes may switch out any time they choose. Once all bike calories are complete, the team will move TOGETHER to the wallballs. One person will stand behind the person that is working. Athlete must hit the required hip crease below the knee line depth as well as hitting the required target height in order to receive a completed rep. Athletes may switch out whenever they choose. Once all of the wallballs are complete, the team will move TOGETHER to the bench press station. One athlete must be a spotter for the one working. The required movement is to start each rep with locked out arms, bring the bar the make contact with the rib cage, back to locked out arms. If at ANY time other than at lockout, if the spotter makes contact with the barbell, that rep will not be counted. After the bench press is complete, the team will move TOGETHER to start the next round at the bike.

**Both athletes will stay together the entire workout. They may only advance to the next movement together.
***Score will be the total number of rounds and reps completed

WOD 02 | Dragon Queens | For Time

10min time cap

15-9-6-9-15
Synchro Thrusters @ 55
Synchro BBJO @ 20”


Each teammate will start with their barbell on the floor in front of them. They will be facing each other. At GO, both athletes will start their synchro thrusters. The first rep may be a squat clean into a thruster. The required synchro for a complete rep is both athletes must be below the knee line in the squat at the same time, and both athletes must be locked out overhead at the same time. If one athlete gets to one of those positions before their teammate, that is ok as long as they wait their for their teammate to reach that required position. If they come out of that position too early, that rep will not be counted. Once all thrusters are complete, both athletes will move to their boxes. Each athlete will have
their own box and must start on the same side of the box. Both athletes will do a burpee together, jump on (or completely over) the box, and land on the other side. The required
synchro for the burpees are both athletes must have their chest touching the ground at the same time, jump at the same time, go off the box (unless cleared) at the same time. You do
not have to have hip extension at the top of the box jump.

Burpees must be facing the box

**Scaled/Masters athletes are permitted to do step ups
***Score will be the time all work is completed, or the total number of reps completed if time capped

WOD 03 | Queens March | For Time

4 RFT

30’ Double KB OH walking lunge @ 20# ea hand 
20 KTW
30’ Double KB OH Walking Lunge
20 cal Row


Both teammates will start behind a start line. At GO one teammate will pick up both kettlebells and lock them out in an overhead position. Once locked out they will begin their lunges. They must alternate lunges, and the knee must CLEARLY make contact with the ground. Any shuffling of the feet or stumble and the athlete will be brought back to where they were before that step/shuffle. Once an athlete touches the kettlebells, they are now responsible for that entire length of lunges. They may NOT switch out with their teammate. Once the completed distance is done that athlete now may move on to the TTB/KTW OR they may now tag in their teammate. On TTB both feet must break the plane of the rig poles at the bottom of the movement and both feet must make contact with the bar at the same time. If either of those do not happen, the rep will not be counted. On KTW both feet must break the plane of the rig poles at the bottom of the movement and both knees must clearly come to a minimum of in line with their waistline. Athletes may go back and tag their partner whenever they choose. After all of the TTB/KTW are complete, either athlete will now pick up both kettlebells and with the same rules as the first set of lunges, complete the entire length of lunges. Once that length is complete, the athlete that lunged may start the row or tag their partner to start their row. The row may be switched out an any time by getting of of the rower and tagging the partner. Once the row is complete, the team will start over until all four rounds are complete OR the time cap has been reached. 

TIE BREAK: The time the team completes round 1 

***Score will be the time all work is completed, or the total number of reps completed if time
capped

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CrossFit Breaking Boundaries

Same location – Old Monkey Joes