THROWDOWN + SOCIAL

On Saturday, November 1st 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 29th. If you need a partner, just let a coach know!

THE DETAILS

WHEN: Saturday, November 1 from 8:30a-10:00a. Please RSVP on the sign-up sheet at the front desk by Wed 10/29
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

Pumpkin – Bam + Janice
Bat – Sara + Jimmy
Werewolf – Liz + Ted
Witch – Scott B + Garrett
Mummy – Simas + Hunter
Ghoul – K8 + Liam
Demon – John + Mikayla
Goblin – Marina + Andrew
Zombie – Alma + Andrea
Ghost – Brian + Tim
Scream – Eric + Brett
Skull – Cara + Maggie
Scary – Rae + ??

THE WORKOUTS

WOD 1
25 Burpees
50 Meter DB  Walking Lunges (50/25)
25 Calorie Row
*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. End the chipper with a 25 cal row. Score is your total time for both teammates.

WOD 2
AMRAP 6
9 Hang Power Cleans
6 Front Squats
3 Push Jerks

Weight: 95/65

Pairs will complete the AMRAP “you go, I go” style. Partner one will complete one  round of the barbell complex before partner two completes a round. After coming to a complete stand, you can start your 9 hang cleans. Make sure your elbows pass through to the other side of the bar and your legs and hips extend before the bar leaves your shoulders for the next rep. For the 6 front squats your hips have to sit below your knees, and fully extend your knees and hips at the top. And for the 3 jerks, they must be a push jerk, no splitting. Your score is total rounds + reps

Wod 3
Run 400m
Partner Bikes for Cals

One team member starts on the run, while the other gets as many cals on the bike as possible. When the runner returns, they will will hop on the bike and push for calories. The person who was biking is now running. When the runner gets back they will get their time. Record your total time AND total cals.