February 08, 2014

In-House Competition is today!!!

All regular classes are cancelled.

WOD 1:

10 Minute time cap to max out in a Bear Complex

1 Power Clean

1 Front Squat

1 Shoulder to Overhead

1 Back Squat

1 Shoulder to Overhead

All divisions will start with an empty barbell. Partial points will be handed out if only part of the lift was completed. Division III does not have to do the back squat and second shoulder to overhead.

WOD 2:

10 Minute AMRAP

Row 200 Meters

10 Ground to Overhead

Each 50 meters is one 1 rep and one ground to overhead is one rep. We will score on most reps completed.

Weight

Division I: Men - 135 Female - 95

Division II: Male - 115 Female - 75

Division III: Male - 75 Female - 55

WOD 3:

12 Minute AMRAP

20 Kettlebell Swings (Russian)

15 Wall Balls

10 Toes to Bar

We will score based on most rounds and most reps completed.

Weights and Standards for Male

Division I: KB - 70, Wall Ball - 20 LB to 10 foot mark, both toes touch the bar

Division II: KB - 53, Wall Ball - 20 LB to 10 foot mark, both toes touch the bar

Division III: KB - 35, Wall Ball - 14 LB to 9 foot mark, knees past hip crease

Weights and Standards for Female

Division I: KB - 53, Wall Ball 14 LB to 9 foot mark, both toes touch the bar

Division II: KB - 35, Wall Ball 12 LB to 9 foot mark, knees to elbows

Division III: KB - 26, Wall Ball 8 LB to 9 foot mark, knees past hip crease

WOD 4:

Surprise!!!