Saturday, July 15, 2017

Just a reminder that tomorrow (Sat.) is our "try out" day. We will still be having regular workouts at the normal times (930 and 1030).

These "try outs" are mostly just for fun and to let you all get a feel for doing multiple workouts in a day with little rest. Your participation in them does not require that you compete in the future, and your absence doesn't exclude you from competing.

This is how the day will run (start times are approximate):

Event 1 -- 10AM
Event 2 -- 11AM
Event 3 -- 12PM

So, Event 1 will be the 930 class's WOD and Event 2 will be the 1030 class's WOD.

We want to encourage everyone to come out for all or part of the day.

If you have any questions, feel free to ask.

See you all tomorrow.

Also tomorrow at 6:30pm (after everyone showers!) is the Game Night at Homeward!  Remember to bring your favorite game, snacks, folding tables, and chairs.

Event 1a.

12 minute time cap
12-9-6
Back Squat (185/105)
Run 400m

Rest 10 minutes (rest timer starts after above time cap is reached)

Event 1b. (starts immediately after rest)
4 minutes to Establish 4 RM Clean + Jerk



Event 2a.

20 minute time cap:
20 Alternating Db Snatches (45/30)
15 Burpee Box Overs (24/20)
20 Alternating Db Snatches (45/30)
15 Burpee Box Overs (24/20)
30 CTB Pullups
50 Wall Balls (20/14)


Event 2b (starts immediately after above time cap ends).
9 Minutes
20 HSPU
AMRAP w/remaining time
60 DU
16 Pistols
2 MU (6 pullups and 6 ring dips replacement -- not scored)


Event 3
AMRAP 20:
Run 1 mile
3 Rounds of:
1 Rope Climb
6 Squat Cleans (155/115)
1 Rope Climb
6 Front Squats (155/115)
1 Rope Climb
6 Push Press (155/115)



Scoring:
Event 1a. -- Time
Event 1b. -- Weight
Event 2a. -- Time
Event 2b. -- Reps
Event 3 -- Reps