Strength:
EMOTM X 6 minutes
2 Squat Snatch every 30 seconds
Metcon:
“Open 13.2”
AMRAP X 10 minutes
5 Shoulder to Overhead (75/115)
10 Deadlifts (75/115)
15 Box Jumps (20/24)
*No Minimum rounds to Rx just do the prescribed weight and get as far as you can to Rx”
Read MoreMetcon:
4 Rounds
8 Clean and Jerks (113/165)
30 Wallballs (14/20 @ 9/10ft)
4 Rope Climbs
*20 minute cut-off*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 20 second L-Hang
Even- 5 Overhead Squats (No Racks), AMRAP 10th minute
Metcon:
AMRAP X 8 minutes
10 Hang Power Snatch (63/95)
5 Burpees
15 Kettlebell Swings (35/55)
*@ least 4 Rounds to Rx*
Read MoreMetcon:
-Start with 100 Double-Unders-
30 Chest to Bar Pull-ups
40 Pistols
50 Deadlifts (153/225)
40 Pistols
30 Chest to Bar Pull-ups
-End with 100 Double-Unders-
*20 minute cut-off*
Read MoreStrength:
You are to Establish a “1-rep Max” for:
Barbell Complex
1 Squat Clean
1 Hang Squat Clean
4 Front Rack Lunges
2 Jerks
Metcon:
21-15-9
Front Squats (93/135)
Handstand Push-Ups
Atomic Sit-ups (25/45)
*12 minute cut-off*
Read MoreMetcon:
10 Dumbbel Ground to Overhead (35’s/55’s)
15 Back squats (73/115)
30 Double-Unders
*@ least 6 rounds to Rx*
Read MoreStrength:
EMOTM X 10 minutes
Odd- 4 Hang Power Snatch
Even- Max Toes to Bar
*Make the toes to bar scale as hard as you can and do as many as you can in one set without coming off the bar. Do not go past 50 seconds on the toes to bar*
4 Rounds
10 Overhead Squats (93/135)
10 Burpees Over the Bar
10 OAA Dumbbell Snatch
*10 minute cut-off*
Read MoreThere will not be a 5:15am or a 330pm. All other classes are as scheduled, 9,10,12,430,530. Thanks! Sorry for any inconvenience
Read MoreTeam 1
Chris Shanley
Chad Kovash
Aleks Rat
Kim Swords
Team 2
Michael Keown
Ben Henson
Mary Ann Rice
Sydney Condon
Team 3
Lucas McEmery
Mike O.
April Young
Kelly Siska
Team 4
Mary McGrath
Gertie Barron
Sarah Navarro
Christie Jones
Team 5
T Bland
Pat O’Fallon
Courtney Hicks
Haley Condon
Team 6
Sarah Shumway
Anne Lauterjung
Katie Bute
Kerri Ernat
Team 7
Perryman
Ryan
Amanda Hart
Larissa Alderman
Team 8
Trent Swords
Doug Shumway
Kat Duque
Julie Meagher
Team 9
Margo
Willow Stuedemann
Tracy O’Fallon
Kelly Shanley
Read MoreFor the competition, teams of 4 will compete in 2 workouts. There will be 6 teams of 2 girls and 2 boys, and 3 teams of all girls. After those 2 workouts top 4 teams will participate in a finale to decide the winner of our first ever WODsgiving!
WOD 1:
For Time
-Start with 100 Double-Unders-
160 Partner Deadlifts
200 Partner Wallballs
-End with 100 Double-Unders-
*For the Double-Unders, only 1 athlete can work at a time, if you break the whole team has a 3 Burpee penalty and you must change jumpers, you cannot start again until all Burpees are completed. Now it is acceptable to have only 2 or 3 teammates jumping rope but they just have to rotate if they break. If a team can’t do Double-Unders it is 3 to 1 singles to Double-unders, same rules apply if you break on singles.
*For the Partner Deadlifts, if you have a Coed team one side of a 45lb bar will be loaded with 115lbs (2-45’s, 1-25) and the other side loaded with 70lbs (1-45, 1-25). If you have an all girls team both sides will be loaded with 70lbs (1-45, 1-25). Now while the deadlifts are being done at least one of the other 2 teammates must hold a handstand, if at any time there is no handstand being held, any deadlifts performed do not count (you may walk your feet up backwards to hold the handstand). You can switch and rotate pairs any way you see fit, the only thing with coed teams is they have to have a boy and girl pair doing the deadlifts.
*For Partner Wallballs everyone will use a 14 pound ball. The way those work is one partner with perform a wallball shot off the wall to your other partner, everyone’s target height is 9 feet. Now while one pair is performing partner Wallballs the other pair must hold the deadlift bar in a static position at the waist, any Wallballs performed with the bar on the ground will not count.
WOD 2:
12 minute Ladder
5 Thrusters (75/43)
10 Sit-ups
*One pair will work at a time, while the other pair rests, once pair 1 completes 5 thrusters and 10 sit-ups (30 reps total), pair 1 will tag pair 2 and pair 2 will complete the same round of 5 thrusters 10 sit-ups, once pair 2 completes their round they will tag pair 1 and pair 1 will complete a round of 10 Thrusters and 20 Sit-ups, then pair 2 completes that same round, tags pair one and they complete a round of 15 thrusters and 30 sit-ups. Teams will continue like that for 12 minutes. Score is total reps.
Final WOD will be explained after the first 2 events are completed. Good luck and have fun! Teams have been randomly selected and I will either post them tonight or have them up tomorrow. First WOD starts at 9am, we will be there around 8 so make sure you get there in plenty of time to get warmed up or whatever you have to do to get ready.
Read More