2 Year Anniversary Team Competition Workouts

“Deadly Bars”

WOD 1 RX / scaled

2 minute AMRAP per exercise, 8 minute WOD. Only one person per team will be performing a specific movement. Score will = the sum of total reps of all movements.

0-2 min Deadlift ( 275, 185) (205, 115) 2-4 Overhead squat (135, 95) (75, 55) 4-6 Thruster (135, 95) (75, 55) 6- 8 Power Snatch (135, 95) (75, 55)

“Rotation Celebration”

WOD 2 RX / scaled

4 - 5 minute AMRAPS. Each movement is a 5 minute AMRAP. Before the team begins the AMRAP they must “buy in” the WOD with (50) doubleunders (100 singles). With whatever time is remaining perform AMRAP of specific movement. Only one team member can work at a time. The team must rotate in order and each team member must participate in each exercise. As soon as 5 min is complete the next member of the team “buys in” to the WOD. At this time the next 5 minute AMRAP begins. Score will = sum of total reps in each exercise.

50 doubleunders (100 singles scaled) buy in per AMRAP 0-5 min Kettlebell swings (70,55) (55,35) 5-10 min 50 meter shuttle runs 10-15 min Burpee box jumps (24) (18) 15-20 min Row for calories

“Four Girls Gone Wild” WOD 3 RX / scaled One person in each team is to complete one of the following benchmark workouts for time. There is a 30 minute cap on the workout. They must be completed in the order below.

Helen 400 meter run 21 kettlebell swings (55,35) (35,25) 12 pullups / band 3 rounds

Karen 150 wallballs (20,14) 16, 12)

Fran 21 -15 – 9 Thrusters (95,65) (75,55) Pullups kipping, band

Grace 30 Power Clean and Jerks (135,95) (95,65)

Score – total time of all 4 wods

WOD SCHEDULE

5:20 - 5:30 HEAT SCALED WOD 1 “Deadly Bars”

5:40 – 5:50 HEAT RX WOD 1 “Deadly Bars” ______

6:05 6:35 HEAT SCALED WOD 2 “ Rotation Celebration”

6:45 7:15 HEAT RX WOD 2 “ Rotation Celebration”

______

7:30 8:00 HEAT SCALED WOD 3 “Four Girls Gone Wild”

8:00 8:30 HEAT RX WOD 3 “Four Girls Gone Wild”

8:30 CELEBRATION BEGINS !!!!!!!!!!!!!!

Team Suggestions

 Have a team name by September 30th  Wear similar colors  Hydrate well before and during your workout  Know your teammates and communicate with your teammates  Strategize with your team before Friday