WOD: 11/6/18

HOLIDAY THROWDOWN NEWS:

We’ve got over 80 athletes set to compete at the Intra-CFM Holiday Throwdown on Saturday!  If you haven’t signed up yet, there’s still time to jump in.  From the bottom of my heart, I promise that you’ll be glad you did!  Let us know if you can do it ASAP.  We’re hoping to announce teams tomorrow (Wednesday), and get the heats scheduled by Thursday.  You will be able to sign up at any time before the event starts, but signing up sooner helps us with logistics.  Today we announce the events:

Event 1: “The Sevens”
7 Minute AMRAP
7 Power Cleans (135/85)
7 Bar Facing Burpees
*Partners will complete an entire round, then alternate.  Teams will complete as many rounds as possible in 7 minutes with this format. Your score is your total number of reps.  Power cleans are from the floor and can be done in sets or one at a time.   Bar Facing Burpees for Rx division require athletes to jump back/jump up with both feet simultaneously, and also require a 2-footed jump over the bar.   Scaled divisions can step back/step up and step over the bar.

Event 2: “Double Thruster”
Establish a Max for a 2-rep Thruster
*Immediately following event 1 (i.e., when the clock hits 7:00), each partner will work to a max double of a thruster, with the bar starting on the floor.  Partners may take as many (or as few) attempts as necessary.  Time ends when the clock hits 12:00 (any attempt where the bar that is OFF THE FLOOR at 12:00 may count).  Your score is the total load of the highest lift of each partner.

Event 3: “Maximum Effort”
12 Minute AMRAP:
80/65 Calorie Row
80 Dumbbell Goblet Squats (50/35)
80 Dumbbell Snatch (50/30)
Maximum Wallballs with Remaining time.
*Partners may split work as chosen, but there is no 50/50 requirement.  After 80 completed reps of Row/Goblet Squat/Dumbbell Snatch, each team will try to complete as many wallballs as possible in the remaining time.  Dumbbell Snatch must be alternating hands for each rep. Your score is the total amount of wallballs completed.  (Note: Womens’ row will be 65 calories)

POSSIBLE EVENT 4: “Hang On”
Max Calories on Rogue Bike while partner performs dead hang.
*We will include this event if we have enough time between heats, so it will depend on how many teams we get to sign up.  Your score will be the amount of Calories completed on the Bike by Partner “A” while Partner “B” hangs from the bar (i.e., only one partner will bike, and one partner will hang).  You may not start on the bike until Partner “B” starts hanging, and your time limit will last as long as Partner “B” stays off of the floor.  No grips are allowed; you may adjust your grip in any fashion while hanging, but may only use hands.  This will be a “floater” event, so you will not have an official start time; it will be first come, first served.

Schedule:
Arrive at 8:00 – 8:15 AM.
Start warming ups for Event 1 at 8:30
National Anthem at 8:45
Heats Start at 9:00
Heats finish before Noon
*Note: you will have two separate heat times – the first two events will be in the same heat, then you will complete event #3 afterwards.  Also let us know if you need to start early or late – we can likely accommodate you to fit this into your schedule.

Miscellaneous:
If you can’t participate as a competitor, we are still hoping to get you here to help (and be part of the fun).  We need lots of good judges, and a few people to help with scoring (looking for at least one volunteer that can handle Excel spreadsheets).  You don’t have to leave at noon – we will be hanging out and enjoying drinks for a while.  Bring a 6-pack of your favorite beer to share.  We’ll probably end up ordering pizza at some point. 🙂  Don’t miss out.

Today’s work…
Strength/Skill/Stability

6 Rounds (45 Minutes):
a) 50 Double Unders
b) 40 Seconds Max Effort Dips
c) 400m ski/.5 mile bike
d) 5 Back Squats*

*Perform 5 reps on the back squat on Round 1; Add 1 rep to the back squats on each consecutive round (10 reps on last round).  Push yourself on each of the movements throughout the six rounds to get a fantastic workout, so take enough rest between movements to perform each set powerfully.

*Compare to 6/5/18.

Auxiliary
3 Rounds:
a) Double Handle Row x 10 Reps
b) Straight Arm Lat Pull downs x 10 Reps
c) Dumbbell Chest Flys x 10 Reps

Happy Birthday to Matt “Wildfire” Van Hagen.

1 thought on “WOD: 11/6/18

Leave a Reply

Your email address will not be published. Required fields are marked *