We have some exciting news!!!
Starting next Monday 03-30-2020 we will be hosting an at home competition.
How do I sign up? Congratulations paying members you are already signed up. YEAH BUDDY!!
Who is on my team? Your team consist of the groups we have already placed you all in. Your personal coach is your Team Captain.
What are the WODs? You guys will be receiving those daily from your coaches and they will be posted on our website.
How will each team get scored?
Monday 032320 Strength
5th set ME (Max Effort)
As Many Rounds As Possible
12 Front Rack Lunges
10 Tuck Ups
8 Thrusters with Plate
3 X 10-20
1 X ME (Max Effort)
15 Burpees to a Plate
20 DB/KB snatches/Slam Balls/ or MB Cleans
25 Bent Over Rows w/ plate
2X30 Sit ups
Jumping Air Squats
3 SETS FOR QUALITY*
5-10 Reps of Strict HSPU or DB Press
5-10 Reps of Strict Ring Rows
*Adjust up or down as needed. Deficit HSPU or Elevated Ring Rows for more advanced.
EMOM x 20 MINUTES
MIN 1 - 16/13 Cal Bike
MIN 2 - 15 Toes to Bar or 20 Sit-Ups
MIN 3 - Max DB Renegade Rows (50/35)|(35/20)
MIN 4 - Max Rope Climbs
*1 RR = Row L + Row R + Push-up
(Score is Total Reps Each Station)
EMOM x 8 MINUTES
MIN 1 - 1-2 Strict Muscle-Up or 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps*
*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.
4 ROUNDS FOR TIME
5 Deadlift (AHAP)*
7 Ring Muscle-Ups or Burpee Pull-Ups
21 Box Jump (24/20)
*Ideal DL weight should force at least 1-2 breaks per set of 5 reps. You should not be able to do (5) unbroken pulls on any set!!!