June 29

Your warm up area is all set up.

In-House Competition starts at 10:30am. We will hopefully be finishing by early afternoon (2-3ish). 

Here are the workouts:

AirDyne WOD

2:00 Max Calorie on the AirDyne

*This workout can be done at anytime during the day except for after the final WOD.

WOD #1 - Clean and Jerk Ladder

Men's Stations - 95# - 115# - 135# - 155# - 175# - 185# - 195# - 205# - 215# - 225#

Women's Stations - 55# - 65# - 75# - 85# - 95# - 100# - 105# - 110# - 115# - 125#

*Lifts will start at the top of each minute were you will have :45 to complete a Clean (Full Squat) and Jerk and then :15 to transition to the next station.
*Both the Clean and the Jerk count as a point. So if you clean the weight but do not jerk it you will still receive credit for the clean.
*If you fail you may try again as long as you get it done before the :45 is up or you may choose to complete as many deadlifts as possible within the remainder of your :45. The number of deadlifts will be the tie breaker at that station.
*If you make it to the final weight you will complete as many reps as possible at that weight.

WOD #2 - Power Snatch / Burpee AMRAP

7:00 AMRAP

   7 Power Snatch - 95# for Men / 55# for Women

7 Burpee

WOD #3 - Chipper

Men's Chipper

200m Run

21 Pull Up

15 Handstand Push Up

9 Deadlift - 275#

15 Toes To Bar

21 Box Jump - 24"

200m Run

Women's Chipper

200m Run

15 Pull Up

10 Handstand Push Up to a 25# Plate and AB-Mat

5 Deadlift - 155#

10 Toes To Bar

15 Box Jump - 20"

200m Run

Bonus WOD - Muscle Up / Strict Pull Up

Men can complete as many muscle ups as possible in 1:00 immediately following the chipper.

Women can complete as many strict pull ups as possible in 1:00 immediately following the chipper.

*Every rep will subtract :05 from your chipper time.