House Box Off Wod

Info for this weekend

GYM WILL NOT HAVE REGULAR SESSIONS ON FRIDAY, SAT, OR SUN.

-Sat morn at 10 South, members will have option of doing 'the 540' before team comp begins.

NEW CYCLE WILL BEGIN ON MONDAY

EVERYONE IS ENCOURAGED TO ATTEND AND WATCH.  BRING YOUR DRINKS AND MAKE THIS WEEKEND AN EVENT!

****if your team has not paid by Friday night.... you cannot compete.  And you still owe for your shirt.  Your really really awesome shirt.

Start times: 

Friday: 6pm Wod 1 @ North

Sat: 11am Wod 2, 3 @ South

Sun 1 pm Wod 4,5,6 @ North

Wods will be designed for ALL four team members.  If someone is unable to make it, then the wod will be doable, but much harder for remaining members

For each wod, teams will have to choose wod options BEFORE wod begins with judge.  No changes will be allowed once workout begins.

Prizes will be given out for best results and best team names.  If you have not thought up a team name then I will assign one for you.  It will be horrible.  Like "strawberry sprinkles" And we will refer to that team name all weekend.  FYI.

WOD 1

Triple '540'

150 OH Lunges 45/25 -or-180 OH Lunges 25/10 -or- 200 Lunges, no weight

120 Pullups -or- 300 Jumping Pullups

90 Thrusters 95/65 -or- 150 thrusters 65/35 -or- 300 squats

60 burpees

30 Squat Cleans 135/95 -or- 80 Squat Cleans 95/65 -or 160 Power Cleans 95/65

-One Athlete works at once

-Work may be broken up in anyway

-Teams may choose any combo of movements to choose between (heavy weight and jumping pullups)

-ALL athletes must adhere to movements/weight combo chosen (once cannot go heavy weight while another goes light)

-20 Min Cut off

WOD 2

Sled Relay

each team member will push sled down and back set distance three times 25/none

WOD 3

Two athletes from each team will be the Heavy lifters, two will be the gymnasts

13 Min AMRP

Heavy lifters perform

5 Squat Clean Thrusters 165/110 -or- 12 SCT 135/85 -or- 20 SCT 95/55 -or- 40 GTOH 95/65

Gymnasts then perform

10 T2B and 10 Pistols -or- 30 Situps and 30 Squats *(combos of the gymnasts moves will be allowed, for example- T2B can be done alongside squats instead of Pistols)-(movements may not be partitioned)

WOD 4 

Team Beep test- total beeps- hahahahahahah

WOD 5

Team Total G2OH

8 Min cap

Judge must clear movement before considered legit

WOD 6

2rds

200 M Run

40 HSPU -or- 80 Pushups with toes on plates -or- 120 Pushups on knees

200 DU -or- 800 singles (dont say i didnt warn you)

40 Deads 225/155 -or- 60 Deads 185/125 -or- 80 Deads 135/95

200 Nasties

40 KB Swings 70/55 -or- 60@55/35  -or- 80@35/15

-First athlete in from run may begin right away

-One athlete at a time may work

-KB is complete when arms are behind ears

EVERYTHING IS SUBJECT TO CHANGE:)