Saturday's In House Competition

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his Saturday we will be hosting an in-house competition WOD for our members. Here are the WODs!




Wod #1 “Burnout”

With an 8 minute timer…

Scaled
(Women)
-60 Russian Kettle Bell Swings (25 lbs)
-60 Jump Rope Singles
-30 Goblet Squats (25 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (65 lbs)

(Men)
-60 Russian Kettle Bell Swings (35 lbs)
-60 Jump Rope Singles
-30 Goblet Squats (35 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (95 lbs)

Rx
(Women)
-60 Russian Kettle Bell Swings (35 lbs)
-60 Jump Rope Double Unders
-30 Goblet Squats (35 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (95 lbs)

(Men)
-60 Russian Kettle Bell Swings (53 lbs)
-60 Jump Rope Double Unders
-30 Goblet Squats (53 lbs)
-30 Hand Release Push Ups
-As many Squat Cleans as possible in the remaining time. (135 lbs)







Wod #2 “The Destroyer”

7 Minute Time Clock

Scaled
(Women)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (45 lbs)
10 Ring Rows
10 Box Step ups (20”)

(Men)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (65 lbs)
10 Pull-Ups (Jumping Pull-Ups ARE allowed. But if done, must pay a 5 second penalty.)
10 Box Jumps (20”)

Rx
(Women)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (65 lbs)
10 Pull-Ups
10 Box Jumps (20”)

(Men)
15 Burpee Buy-in
Then complete an AMRAP of the following…
10 Thrusters (95 lbs)
10 Chest To Bar Pull-ups
10 Box Jumps (24”)