ITS COMPETITION DAY!!!
9AM – The Gym will open for you guys to come in and start warming up.
9:30AM – Athlete Briefing to review standards for all 3 workouts.
*There will be Heat sheets available to tell you when you go
~10AM – Workout 1 will begin. 3 Heats with a Heat starting every 15 minutes
~11AM – Workout 2 will begin. 3 Heats with a Heat starting every 20 minutes
~Noon – Workout 3 (originally a floater at flexfitt) will begin. 2 Heats with a Heat starting every 10 minutes
~12:30 – Podium is announced
2pm-? – Afterparty at Frescos Cantina!
———–WORKOUTS————
COMPETITION WORKOUT #1
“Moose Tracks”
AMRAP 10 of:
40 Ground to OH @ 95/65
800m Run (Holding Rope)
Max Rep Ground to OH @ 145/95 w/ remaining time
*Scaled Weights:
75/55 and 105/75
COMPETITION WORKOUT #2
“Chunky Monkey”
For time:
120 wallball Buy-in (share reps) @ 20/14
-then-
5 x
1-2-3-4-5 Synchro Wall Walks
3-6-9-12-15 Synchro T2B
12 Synchro Burpees Over Tape Line
*15 Minute Cap
*Scaled Workout:
For time:
100 wallball Buy-in (share reps) @ 14/10
-then-
5 x
2-4-6-8-10 Synchro Inch Worms w/ push-up
20 Synchro Sit-ups
10 Synchro Burpees Over Tape Line
*15 Minute Cap
COMPETITION WORKOUT #3
“Root Beer Float-er”
For time:
30/20 Calorie Echo Bike
30/20 Calorie Row
*Teams will assign member to machine (you only have to do one)
**At 3-2-1 go Athlete 1 will complete Bike and then must get off back to tag Athlete 2 on Rower before they can begin. Once Athlete 2 finishes Row, both athletes must run together across finish line.
***4 Minute Cap
