It is time to release the WODs!!!  This is always a fun and friendly in-house competition so let’s keep it that way.  Push yourself but be smart and have fun.  We’ve had some extreme heat lately so making sure we’re not over-doing it with the workouts but you still need to take care of your bodies leading up to and after the events.

 

Looking forward to a fun morning of fitness!  Be sure to hydrate leading up to the event as well as plenty that day.  Bring snacks or get a Fuel for Fire between workouts.

 

Side note: the recent apparel order will be at the gym on Thursday so pick up those orders!  Thanks for Forever Fierce for getting those to us quickly.

 

 

Teams are set and as follows:

Advanced

Amanda D & Dusty

Ally & Lucas

Brooklyn & Brian

Tony & Ryan Sones

 

Intermediate/Beginner

Casey & Micah

Brandi & John

Ashley A & B

Aaron & Amanda F

Pasang & Talia

 

 

EVENT 1

ADVANCED

For Time:

600m Run (300m x 2…each partner runs one)

-then-

5 Rounds of:

20 Deadlift 185/125#

15 Toes-to-Bar

-then-

600m Run (300m x 2…each partner runs one)

 

Notes: Each partner will run a 300m to start and finish the workout.  Reps may be split however with 1 working and 1 resting at all times. CAP = 15 Minutes

 

INTERMEDIATE/BEGINNER

For Time:

600m Run (300m x 2…each partner runs one)

-then-

4 Rounds of:

15 Deadlift 135/95#

15 Hanging Knee Raises

-then-

600m Run (300m x 2…each partner runs one)

 

Notes: Same as above

 

 

EVENT 2

In a 6:00 window, Establish a Max Load Complex of:

2 Clean + 2 Front Squat + 2 Jerk

(each partner will have 6 min with a 2:00 break/reset between)

Notes:   You may take as many or as few attempts as possible within the 6 minute window.  Barbell must be moving before timer ends for it to count.  Do not hit a load not listed as it will not count (140# would count for 135# but pointless to do).  Points/loads are listed below.  Any Clean (power or full/squat) and any Jerk (push/power or split) will be permitted.  The 2nd clean does not have to be touch-n-go but you must not have a long rest before starting that rep.  After the 2nd clean, the barbell may not be dropped.  If you choose to “squat” clean the 2nd rep, that does NOT count as your first front squat.  You must fully stand up a squat or power clean before starting the 1st front squat.

Scoring: Max load will be on a point system.  Score will be P1 + P2 points.  Only your heaviest complex will count.  To clarify, if an advanced male completes complexes at 155#, 185#, and 215#, his score will be 6 points as that is the best lift.

 

ADVANCED

135/95# = 1 Point

155/105# = 2 Points

165/115# = 3 Points

185/125# = 4 Points

205/135# = 5 Points

215/145# = 6 Points

225/155# = 7 Points

245/165# = 8 Points

 

INTERMEDIATE/BEGINNER

75/55#  = 1 Point

95/65# = 2 Points

115/75## = 3 Points

135/95# = 4 Points

155/105# = 5 Points

165/115# = 6 Points

185/125# = 7 Points

205/135# = 8 Points

 

EVENT 3

ADVANCED

As Many Rounds/Reps as Possible in 10 Minutes:

150 Double Under

50 Overhead Squat 95/65#

50 Pull Up

25 Burpee Box Jump Over 24/20″

 

Notes: Split reps as needed.  You may perform a “squat” snatch into the first rep of OHS.  The Burpee BJO will be box facing.  If you do finish a round, you are starting back over!

 

INTERMEDIATE/BEGINNER

As Many Rounds/Reps as Possible in 10 Minutes:

200 Single Under

50 Front Squat 75/55#

50 Jumping Pull Up (bar 6″ above head)

25 Burpee Box Step Over 24/20″

 

Notes: Split reps as needed.  You may perform a “squat” clean into the first rep of FS.  The Burpee BSO will be box facing.  If you do finish a round, you are starting back over!