Hey Volts and Vixens
Here’s the moment you’ve all been waiting for…the WOD’s for Saturday’s ‘In House Challenge’ aka The Rumble!
Everyone is invited and encouraged to participate. We can scale every WOD to ensure you can properly do them.
Remember there is no 9 or 10am class this Saturday so if you want to work out SHOW UP SATURDAY at 12pm!
Now without further ado…
WOD #1. Starting at 12pm. “Rowin’ Burpees & Jumpin”
AMRAP in 15 Minutes.
250 Meter Row
10 Burpee Box Jumps (24″/18″)
20 Parallete Jumps
WOD #2. Starting at 2pm. “3 Rep Max OHS”
3 Rep Max Effort Over Head Squat (12 Minute Time Limit)
-Athlete must Snatch (power snatch or squat snatch) the weight.
-Then perform 3 Over Head Squats you can have as many attempts as you want in the 15 minutes and can go up and down in weight as you like.
-1 pound bonus for each Bar Muscle Up completed within the 15 minute time frame for men 1 pound bonus for each Chest to bar Pull Up completed for women.
WOD #3. Starting at 4pm. “The Finisher”
4 Rounds for time.
400 Meter Run with Plate (45#/25#)
15 Pull Ups
15 KB Swings (70/44)
15 Ring Dips (Men)/ 15 True Push ups (Women)
15 Deadlifts (185/115#)