Workout of the Day

 

1 Dec

WORKOUT OF THE DAY

WOD

6th Annual Ballz N Chainz

Saturday December 14th

9-2 Ballz N Chainz

7 PM Dinner Kahunas

-Sign up by writing your name on the board. (By Kids Room)

-You can pay cash, card or venmo. $40 Team

-You will be in the same heat and lane every WOD.

-We need judges and helpers (move equipment, organize, etc…)

WOD 1 (10min cap)

50/40 Cal Row (P.2 Ball Hold Belly)

40 C2B Pull Ups(Gentlemen)/Pull Ups (Ladies)

30 D Ball OTS 133/88

Ball Run Across Line

Sled Pull (TBA If available)

Lift (8min cap)

Girls 1st Max Power Clean

Guys 2nd 1 Snatch/ 1 Hang Snatch (Controlled)

WOD 3 (10min cap)

I GO, YOU GO COMPLETE ROUND

30 Alt DB Snatch 55/35

5 Rope Climbs 15/13 (30/25 cal bike)

65 Double Unders (100 fat rope)

-Fat Rope and Cal Bike are RX. 

-If you start a move (Double Unders/ Rope Climbs) must stay with it

WOD 4 (13min cap)

50ft Handstand Walk (75ft Crab Walk) Each

50 Toes 2 Bar

50/40 Worm Thrusters 150/133

50 Lateral OTW Burpees

50ft Handstand Walk (75ft Crab Walk) Each

-Segment HS/Crab Walks however you want

-Scaled – Knees Up, Worm Front Squats/D Ball Syncro Squats

JUDGE NOTES

Note RX or Scaled on WOD scorecard

All reps not completed are converted to seconds

Every 5ft of HS/Crab Walk = 1 rep

Return Scorecards to table

 

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