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WOD
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Complete every minute on the minute for 15:00:
Minute 1: Max Rope Climbs
Minute 2: Max Ball Slams, 40#/30#
Minute 3: Max Shoulder-to-Overhead, 135#/95#
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I’m pretty sure they did it right!
The In-House Comp WODs!
We are happy to announce the 5th Annual In-House Competition workouts! Workout 1 will be the Saturday WOD for the gym as well, so even if you haven’t signed up you’ll get a taste of what your friends will be doing on Saturday! If you want to be a part of the action but don’t want to throw down, consider helping us with judging!
If after seeing the WODs you want to change your division, you have until Friday at noon to make that change.
WOD 1: 18.0
21 – 15 – 9
Dumbell Snatch
Burpee-Over-Dumbell
RX: 50#/35# and new Open Burpee Standard
Open/Masters: 35#/25# and any style burpee
WOD 2: Deadlift Ladder
For this ladder we’ll have a series of bars set up and pre-loaded. Ladies first, then we’ll swap bars and guys will go. One at a time athletes will start on the first bar, and every :30 seconds they will move on to the next bar. Your workout is completed when you are unable to lift the bar in the 30 second window or you complete the ladder.
WOD 3: The Chipper
10 Power Cleans
20 Box Jump Overs
30 Wall Balls
40 Kettlebell Swings
30 Wall Balls
20 Box Jump Overs
10 Power Cleans
Power Clean RX: 155#/105#, Open/Masters 115#/75#
Box Jump Overs RX: 24″/20″, Open/Masters: 24″/20″ Step Ups Allowed
Wall Balls RX: 20#/14#, Open/Masters: 14#/10#
KBS RX: 55#/35#, Open/Masters: 35#/25#
