In house throwdown
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bostonwolf
Posts: 3,038 Member
We are having an in-house throwdown just for fun tomorrow. Teams are the AM Wodders vs. the PM wodders. (PM Fo-eva!)
WODS are:
#1: Dusk Til Dawn
2.5k run
20 burpees
#2: User's Choice
Stations will be set up with ascending weight barbells. Athletes will have 1 minute at each station.
Each station is worth a maximum of 3 points.
-If the athlete can Snatch the barbell successfully, they get the full 3 points
-If the athlete can Clean & Jerk the barbell successfully, they get 2 points
-If the athlete can only Clean the bar successfully, they get 1 point.
-If they reach a bar they can no longer clean, they may perform deadlifts for extra points within that minute. Every 10 deadlift reps is worth a point, but that is their final station by default. They cannot move on.
Women's bars
35-45-55-65-75-85-95-105-115-125-135-145-155-165-175
Men's bars
75-85-95-115-125-135-145-155-165-175-185-205-215-225-245
#3"The Rooster & The Owl"
With a 10 Minute Clock, complete as many reps as possible before time runs out:
21-15-9
Box Jump Overs 24/20 (Step Ups allowed) Wall Balls 20/14
--then--
14-10-6
KB Goblet Squats 53/35 KB Swings
--then--
7-5-3
Pull Ups Toes-2-Bar
If time remains after the set of 3 T2B, athletes will complete AMRAP Calorie Row for additional rep points
WODS are:
#1: Dusk Til Dawn
2.5k run
20 burpees
#2: User's Choice
Stations will be set up with ascending weight barbells. Athletes will have 1 minute at each station.
Each station is worth a maximum of 3 points.
-If the athlete can Snatch the barbell successfully, they get the full 3 points
-If the athlete can Clean & Jerk the barbell successfully, they get 2 points
-If the athlete can only Clean the bar successfully, they get 1 point.
-If they reach a bar they can no longer clean, they may perform deadlifts for extra points within that minute. Every 10 deadlift reps is worth a point, but that is their final station by default. They cannot move on.
Women's bars
35-45-55-65-75-85-95-105-115-125-135-145-155-165-175
Men's bars
75-85-95-115-125-135-145-155-165-175-185-205-215-225-245
#3"The Rooster & The Owl"
With a 10 Minute Clock, complete as many reps as possible before time runs out:
21-15-9
Box Jump Overs 24/20 (Step Ups allowed) Wall Balls 20/14
--then--
14-10-6
KB Goblet Squats 53/35 KB Swings
--then--
7-5-3
Pull Ups Toes-2-Bar
If time remains after the set of 3 T2B, athletes will complete AMRAP Calorie Row for additional rep points
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Replies
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this sounds really fun!0
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I would love to have an AM vs PM throwdown!! Sounds freakin awesome!0
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I strongly recommend suggest it at your boxes. We had a lot of fun with it and also paused after the first WOD to cheer on one of Master's men who was doing the 100 pull up/100 wall ball Regionals WOD. I just hope when I turn 51 in six years I can be in half the shape he is right now.
PM team one by ONE rep (we calculated averages since there were more PMers) so it was close.
I was dead last in WOD 1 and the PM team lost it by 4 seconds. I probably single handedly cost us that WOD, but such is life.
I was middle of the pack in the second WOD but PRd all three of the lifts. Snatched 155 (got it on the second attempt) and had no idea how much was on the bar at that point. You just do the bar in front of you, step forward, do the next one, etc. Got to 175 on C&J and 185 clean (power, I still am not confident enough in my squat snatch) and then busted out 20 deadlifts.
3rd WOD was a killer. I did not get through the kettlebells. I was a bit disappointed but also thing that without having done the first two workouts I would have gotten further.
It was a lot of fun and I was not too beat up the next day, which was very nice.0 -
Awesome idea!
But I'm afraid our AMers (which includes me) would get thrashed.
We are very close to a USAF base (in the UK) and all the 20-something airmen *machines* go to the PM classes.0
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