May 2nd, 2016
In-House Throwdown WOD Announcement! Click HERE to see the other WOD that has been announced.
The Southie Shuffle (10 min cap)
Run 1070m (2 loops) as a team, carrying the following items:
20# Medicine Ball
Athletes can switch items as many times as necessary on the run. One teammate can carry multiple items or multiple athletes can work together to carry one item if you wish. Time stops when all three teammates are back in the team’s lane.
Max Out! will begin immediately after the 10 minute time cap for The Southie Shuffle has expired. The faster you do The Southie Shuffle, the more time you will have to rest!
10 Minutes to Establish 3RM Thruster from the Floor
Teams will begin with one empty barbell. At the call of “Go!” they will begin loading their barbell to their desired opening weight. The team can lift in any order and add or remove weight from the barbell as many times as necessary during the 10 minutes. There is no limit on the number of possible attempts. A squat clean thruster for the first rep is acceptable. Each athlete’s best lift will be multiplied according to the table below and added together for one total score.
Rx Men = Total Weight x 1
Rx Women/Scaled Men = Total Weight x 1.5
Scaled Women = Total Weight x 2.5
The deadline to sign up for the In-House Throwdown will be Thursday (5/5) at 12pm. Teams will be announced shortly after to allow you time to coordinate, plan team names & outfits! If you have not yet signed up but plan to compete, please sign up HERE ASAP. Not competing but want to help out? We could use some volunteers! Please click HERE to sign up.
15 Clean and Jerks (135,95)
30 Toes to Bar
10 Clean and Jerks
30 Toes to Bar
15 Clean and Jerks
Level 2 (115,75), 20 toes to bar
Level 1 (95,45), 15 Toes to Bar