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Saturday December 6th – DHCF WTD2

5
Dec

Saturday December 6th – DHCF WTD2

        Winter Throwdown II

DHCFWinterThrowdown2

Team 1          Team 2              Team 3           Team 4         Team 5

Mike C             Steph A               Matt A               Chris B            Brendan D

Steph N            Dan K                 Tony T              Jess K              Diane D

Jon C                Erika B              Julie B              Lauren B          Deanna A

 

Team 6          Team 7              Team 8           Team 9         Team 10

Alena C             Jim S                   Paul L               Ken P              Esteban V

Mike R             Sam R                   Jeff L                Christa L        Steve C

Melissa O         Wayne A               Stacy D             Justin V         Ramona A

 

9AM  WOD #1 “PIMA” (Team Christine)

Tag team style    3 Rounds of

Row, 12 Deadlifts, 21 Box Jumps

Each Athlete does 1 round

R1 = 500m/450m Row, 135/95 DL, 20” Step ups

R2 = 500m/450m Row, 155/105 DL, 20 Box

R3 = 500m/450m Row, 185/135 DL, 24/20 Box

 

10:20AM  WOD #2 “LMFAO” (Weight/Gymnastics/Metcon)

Each Teammate must do 1 Exercise:

Min 0-6: 1 Rep Max Back Squats (Each # = 1pt)

Min 6-9: Burpees to plate (Each Rep = 5pts)

Min 9-12: Abmat Sit-ups (Each rep = 2pts)

 

11:40AM  WOD #3 “IDK” (3 WOD’s) (15 minute time cap)

Each Teammate must complete one 12-9-6 WOD

  1. Cleans 95/65 + Jumping  Squats
  2. Thrusters 95/65 + Pullups
  3. Wallballs 14/8 + KBS 44/26

 

Floater  WOD #4 “WTF” (Floater)

For Time:

50’ Sled Pull/ Push – Add 45# after each Push

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