Saturday 5-20-2017

Team Competition Day!! 10am til whenever, then BBQ!

  • Show up with a partner or just show up and we’ll pair you up
  • Bring friends or family along – we could use the help!
  • Bring something to share or just mooch. There will be plenty.

WOD 1:  Rowing Squat Cleans

6 Rounds (ea Partner does 3 rounds) – 10:00 time cap

  • 10 Calorie Row
  • 5 Squat Cleans (Power Clean + Front Squat ok)
    • CHOOSE your weight! Score will factor in your weight

Each partner completes the row and cleans, then switch partners. Each partner chooses the weight they want to perform each round, but the set of 5 Squat Cleans must be done at the same weight. You may change weights for your partner and for each of the rounds. Reps don’t need to be touch and go.

WOD 1 Scoring:

Time Score = 1000 – Total time (in seconds) – (20 sec x clean rep not completed, 5 sec x Row calorie not completed)

Weight Score = 3 x Average of weights used for all rounds for Partner 1 x 0.68 if male – 10x any missed reps
+ Average of weights used for all rounds for Partner 2 x 0.68 if male – 10x any missed reps.

 

WOD 2: Pace Horse Partner Chipper

6 Rounds (each person runs 3 times) – 8:00 cap

  • Partner 1: AMRAP of:
    • 20 Double-Unders or 80 Singles
    • 20 Knee Raisers (K2E)
    • 20 DB Snatches – 10 ea side (35/20)
  • Partner 2:
    • 200m Run or 4 bear crawls inside if raining

Partner 2 does the run while Partner 1 begins the AMRAP, then partners switch activities. Partner 1 picks up where Partner 2 left off in AMRAP.

WOD 2 Scoring = 2*(500 – finish time (in seconds)) + reps complete

 

WOD 3: Max Effort EMOM

EMOM in 4:00, do Max effort:

  • Min 1 – Partner Tire Flips
  • Min 2 – Partner Wall Ball Sit-ups (12 lbs)
  • Min 3 – Partner Wall Ball Shots (12 lbs)
  • Min 4 – Burpees over Partner

Partners stop work at 0:50 (clock will beep) and get to the next station to begin work at the top of the minute. Reps will only count up to the 0:50 mark.

WOD 3 Scoring: Total Reps * 8

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