HEAT ASSIGNMENTS FOR ALL WODS

IMPORTANT – First WOD will start at 9:00 AM. Be there warmed up, and ready. WOD explanation and rules will be shortly before start time.

HEAT ASSIGNMENTS FOR ALL WODS

HEAT 1: RX MEN/WOMEN
1. MATT BRENDAN
2. CALIFANO BROS
3. JARI PEDRO
4. NIKKI STEPH
5. OLIVIA OSSI
6. KRYSTEN KRISTIN

HEAT 2: RX MEN/WOMEN
1. DENNEN MIKE P
2. BEN ALAN
3. CHRIS ISRRAEL
4. ERICA GINA
5. BRITANNY LAUREN
6. JEN MEL

HEAT 3: SC MEN
1. BILL JOHN
2. JEREMY ED
3. REINIS TOM
4. CHRIS JOSH
5. GEOFF MANNY
6. X

HEAT 4: SC MEN
1. BRIAN ALEX
2. LEE KIMMO
3. SUCHY JIN
4. FRED JACK
5. LOGAN WYATT
6. X

HEAT 5. SC WOMEN
1. DANIELA BRIDGE
2. KIT HILARY
3. ARDEN CARA
4. KRISTINA CARLY
5. X
6. X

2017 SUMMER PARTNER COMP WOD #4

Sc

One continuous WOD done Tag Team style. Teammates decide who will do part one or part two. Clock stops when P2 finishes.

P1 Completes:

30 Thrusters 45/15
30 AbMat Situps
500 m Row

Tag Hands

P2 Completes

500 m Row
12-8-4
Hang Power Clean 95/65
Shoulder to Overhead

Rx

One continuous WOD done Tag Team style. Teammates decide who will do part one or part two. Clock stops when P2 finishes.

P1 Completes –

30 Thrusters 75/55
30 TTB
500 m Row

Tag Hands

P2 Completes

Men:
500 m Row
9-6-3
Thruster 135
Bar Muscle Up

Women:
500 m Row
9-6-3
Thruster 95
4-3-2
Bar Muscle Up

2017 SUMMER PARTNER COMP WOD #3

Sc

In 12 Minutes both partners must establish a 3RM Clean Grip Bench Press and 3RM Front Squat
Athletes must get their total for the Bench Press first.
They may divide their time in the 12 minute time limit however they see fit.
Score is Combined Totals

Rx
In 12 Minutes both partners must establish a 1RM Clean Grip Bench Press and 1RM Power Clean
Athletes must get their total for the Bench Press first.
They may divide their time in the 12 minute time limit however they see fit.
Score is Combined Totals

NOTES
Clean Grip Bench Press = Thumbs touching the inside smooth of the bar
Feet must stay on the ground and butt on the bench
All athletes male and female, scaled and rx will be using 45 lb bars for all events
Teams get 1 barbell per team
Collars must be on every lift – if not it is a no rep

2017 SUMMER PARTNER COMP WOD #2

Sc
Teammates must Tag Hands each time they switch

For time:
P1: 20/15 Cals Assault Bike
P2: Walking Lunge Across Gym and Back with KB in Goblet Squat Position 35/20
P1: 20 Burpee No Jump

P2: 20/15 Cals Assault Bike
P1: Walking Lunge Across Gym and Back with KB in Goblet Squat Position 35/20
P2: 20 Burpee No Jump

Rx
Teammates must Tag Hands each time they switch

For time:
P1: 30/20 Cals Assault Bike
P2: Walking Lunge Across Gym and Back with KB in Goblet Squat Position 70/44
P1: 100 DUs

P2: 30/20 Cals Assault Bike
P1: Walking Lunge Across Gym and Back with KB in Goblet Squat Position 70/44
P2: 100 DUs

RULES:
Bikes must be reset to ZERO and Knee must touch the ground on every rep of Lunges

2017 SUMMER PARTNER COMP WOD #1

Sc

P1:
15 Double Kettlebell Deadlifts 53/35
Farmer Carry Across the Gym (cone 1 to cone 3)
15 Double Kettlebell Deadlifts 53/35
Farmer Carry Back Across the Gym (cone 3 to cone 1)

P2: Repeats

P1 WheelBarrow Walks from Cone 1 to Cone 2
P2 WheelBarrow Walks from Cone 2 to Cone 3
P1 WheelBarrow Walks from Cone 3 to Cone 2
P2 WheelBarrow Walks from Cone 2 to Cone 1

P1:
10 Russian Swings + 5 Goblet Squats at Cone 1
Walk Across Gym in Goblet Position to Cone 3
10 Russian Swings + 5 Goblet Squats at Cone 3
Walk Back across Gym in Goblet Position to Cone 1

P2: Repeats – Time is Over when P2 Places KB on the Ground

 

Rx

P1:
15 Double Kettlebell Deadlifts 70/44
Farmer Carry Across the Gym (cone 1 to cone 3)
15 Double Kettlebell Deadlifts 70/44
Farmer Carry Back Across the Gym (cone 3 to cone 1)

P2: Repeats

P1 Assisted Handstand Walks from Cone 1 to Cone 2
P2 Assisted Handstand Walks from Cone 2 to Cone 3
P1 Assisted Handstand Walks from Cone 3 to Cone 2
P2 Assisted Handstand Walks from Cone 2 to Cone 1

P1:
5 DB Snatch + 5 OHS on Right 5 DB Snatch + 5 OHS on Left at Cone 1
Overhead Walk Across the Gym to Cone 3 in either arm
5 DB Snatch + 5 OHS on Right 5 DB Snatch + 5 OHS on Left at Cone 3
Overhead Walk Back across the gym to Cone 1 in either arm

P2: Repeats – Time is Over when P2 Places DB on the Ground at Cone 1

 

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