Hey everyone!!!
Our In-House Competition is THIS WEEKEND!
Many of you have signed up with teams, but even if you haven’t, JUST SHOW UP, and we will find a team for you!
The Rules Briefing will be at 10:30am, and Workout #1 will start at 11am sharp. You should plan to get there early to get warmed up.
After the workouts are finished, we will have a Community Potluck, so please bring food and drinks to share.
All three workouts will be done in teams of 3
WOD 1: Deadlift Ladder
You will have 90 seconds at each bar for each team member to perform 5 consecutive deadlifts. The final bar will be an AMRAP.
8 Bars Will Be Pre-Loaded And Ready To Go
Female Intermediate:
95#, 105#, 125#, 145#, 165#, 185#, 195#, 205#
Male Intermediate:
145#, 165#, 205#, 245#, 285#, 325#, 345#, 365#
Female Novice/Masters:
75#, 85#, 105#, 125#, 145#, 165#, 175#, 185#
Male Novice/Masters:
95#, 115#, 155#, 195#, 235#, 275#, 295#, 315#
WOD 2:
9RFT (8 min cap)
3 Lateral Burpees Over the Bar
6 Hang Power Cleans (95/65, 65/45)
9 Alternating Front Rack Lunges / Lunges
WOD 3:
For time: (10 min cap)
75 Calorie Row
60 2-Person Synchro Step-Ups (24/20)
45 2-Person Synchro Plate Ground-to-Overhead (45/25, 25/10)
30 3-Person Synchro Sit-Ups
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