We will have no classes on Saturday due to hosting The 2nd Annual Throwdown for a Cause! We will release a heat schedule tomorrow. It will go over timing, when you should be here and when you’re event will be.
Below are the WOD’s for Saturday’s Competition
WOD #1 and #2
In 10 mins…
250 M Row
then
Find your max weight in this complex
Clean, Hang Clean, Front Squat, Shoulder to Overhead
(clean can be squat or power)
score #1 = row time
score #2 = weight
WOD #3
7 Plate Burpees (45/25)
30 DU’s (Rx) / 2o Situps (Sc)
5 min AMRAP
score = total reps
WOD #4
40 Wall Ball (20/14 Rx) (14/10 Sc)
30 Power Snatch (115/75 Rx) (95/55 Sc)
40 Box Jumps (24/20 Rx) (24/20 Sc – can step up if want)
30 Toes to Bar (Rx) /30 KB Swings (Sc) (53/35)
score = time
Time Cap = 12min
Floater WOD
Rx- Max distance yoke walk (375/295)
(The weight above includes the yoke, 375 is a 45 pound plate on each peg and 295 is a 25 pound plate on each peg)
Scaled- Max distance KB farmers carry (70/44)
**There is no time limit for this event it is just max distance**
**For the Floater WOD needs to be completed at anytime as long as it is before the end of WOD 3**
WOD
15 min to find a new 3 RM Front Squat
A1) GHD Sit-sups Max effort in 30 seconds x 5 (ask the coach for scaling options if you have never been on the GHD)
A2) Max Calories on the rower in 1 min x 5
Score is total Calories and Total GHD sit ups
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Chris and Brian in orange having fun on the box.
Competitors WOD
15 min to find a new 1 RM Squat Snatch
OTMEM for 8 min 2 Split Jerks from the blocks
10 min to work on MU’s (if you have MU’s then do 50 Double unders right into a max set of unbroken MU’s x 3)
10 HSPU
10 T2B
5 Rounds
10 min Cap
