Holiday Throwdown November 17th!

Heat Times

First 4 Wods 45 min cap

8:45 - 9:30 “1st Heat Teams”

Aroo Crew

4:30 Happy Hour

Straight off the Couch

9:45 - 10:30 “2nd Heat Teams”

Squat and Gobble

Poopy Diaper Wipers

Benchmark Busters


Second 4 Wods 40 min cap

10:45 - 11:25

Aroo Crew

4:30 Happy Hour

Straight off the Couch

11:40- 12:20

Squat and Gobble

Poopy Diaper Wipers

Amy, David, Teresa, Scott



Final Wods 35 min cap

12:35 - 1:10

Aroo Crew

4:30 Happy Hour

Straight off the Couch


1:25 - 2:00

Squat and Gobble

Poopy Diaper Wipers

Amy, David, Teresa, Scott

1st Wods 45 min

"Helen"    3 Rounds  - Run 400 meters  - 21 Kb Swings - 12 Pull-ups


"Fran"  21-15- and 9 reps, for time of:  - 95/65 -pound Thruster - Pull-ups

 

"Jackie"

1000 meter row  - 45 pound Thruster, 50 reps  - 30 pull-ups

 

"Nancy"5 rounds   - 400 meter run  - 15 Overhead Squats



Second Heat   40 min

DT

5 Rounds  - 12 Deadlift  - 9 Hang power clean, -  6 Push jerk


"Grace":

135 pound Clean and Jerk, 30 reps

 

G.I. Jane

100 Burpee pull-ups

 

"Diane"  - 21-15-9  - Deadlift -  Handstand push-ups

 

 

Final Wods  35 min

Karen

150 Wallball shots,

 

"Nasty Girls"

3 Rounds  - 50 Squats   - 7 Muscle-ups - 10  Hang power cleans

( Standard scale = 21 pull ups or 10 jumping bar m.u)

 

"Elizabeth"

21-15-9 reps  - Squat Clean  - Ring dips

 

"Isabel"

For time:

30 Snatch


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