THROWDOWN + SOCIAL

On Saturday, October 26th grab a buddy and get ready to throwdown! We are hosting a member-friendly internal competition that features two to three partner workouts followed by a potluck brunch and social. These workouts will be accommodating to all our members, regardless of skill, ability, age and tenure. We’ll also be continuing the tradition of the “Best Costume” contest for those teams who go above and beyond!
The workouts will get started at 8:30a, and the social will follow at 10:00a (BYOB and brunch is our typical potluck style). Sign up at the front desk (both partners names and potluck contribution) by Wednesday, October 23rd. If you need a partner, just let a coach know!

THE DETAILS

WHEN: Saturday, October 26th from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Wed 10/23
WHAT: Two Partner Workouts, a Costume Contest and a Brunch Potluck
WHO: Everyone can participate! And family is welcome to watch the throwdown and join in on the potluck!
WEAR: Costumes HIGHLY recommended

THE TEAMS

Mummy – Brian + Tim
Zombie – Erin + Katie
Witch – Clark + Lourdes
Goblin – Ted + Liz
Skull – Jonathan + Adam H
Ghoul – Jeannette + Jeff
Werewolf – Andrew + Adam A
Frankenstein – Rae + Janice
Vampire – Marianne + MaryBeth
Jackolantern – Brett + Eric
Candy Corn – Jen + Trish
RIP – Brendan + Rap
Black Cat –Amanda + Marina
Bat – Sara + K8
Crawley – Tony + Todd
Scary – Mariah + Cornish

THE WORKOUTS

WOD 1
3 Rounds
400 Meter Run
20 Deadlifts/Hang Cleans/Front Squats – 95/65
*cap 10 min

Run the 400 meters TOGETHER! You cannot start the barbell work until both teammates are back from the run. The first round, complete 20 deadlifts as a team. Each person must do 10 reps (they do not have to be consecutive reps.) After the second run the barbell movement will be hang cleans, and the third round will be front squats.  Your score is your time.

WOD 2
25 Burpees
50 Meter DB  Walking Lunges (50/25)
50 Straight Leg Sit Ups
*cap 13 min

Partner 1 completes the chipper, then partner 2 will follow. The burpees will be done under the pull up rig, at a bar that is at the tip of your middle finger with your arm fully extended overhead. Your chest must touch the ground and you must touch the bar overhead with both hands. For the lunges, the db will be held on either shoulder (not behind the neck or by the side.) The standard for the lunge is touching the back knee to the floor and passing through n extended hip/knee between each rep. You cannot use your hand on your opposite knee to assist with the lunge. There will be a 10 meter course you’ll lunge through five times. At the end of each length, fully step across the line and stand up before turning around and continuing to accumulate distance. For the sit ups, hands and shoulders must touch the ground over your head and you will touch your toes at the top (legs are fully extended.) Score is your total time for both teammates.

WOD 3
AMRAP 8
60 DB Hang Snatch 50/35
60 Calorie Row
60 1-Arm DB Thrusters

Share the reps! You and your buddy will partition the dumbbell hang snatch, the calorie row, and the 1-arm db thrusters anyway you’d like. You must complete all of the hang snatch before moving to the row, and all of the calories before the db thrusters. Score is total reps.