Workout of the Day (WOD)

Tuesday 11/15/16

Just under 2 weeks until the 6th Annual Bellevue Interbay Throwdown for Toys for Tots.  Get your last minute teams together.  www.bellevueinterbaythrowdown.com we also need judges and volunteers to help keep this running smooth all day.

Here are WOD's 2 & 3 for the Throwdown:

WOD 2:
10 Minutes for all 4 members of your team to hit a 1 Rep Max

CLEAN (Power Clean, Squat Clean or Split Clean, no other variations like continental cleans)

This will also be two team scores. 
WOD 2A = Women’s combined 1 Rep Max’s
WOD 2B: Men’s Combined 1 Rep Max’s.

WOD 3:
20 minute AMRAP relay(teams of 4)
20 thrusters
10 burpee box jump overs (step ups are fine too)(everyone 20 inches)
*Person must finish all 20 Thrusters then all 10 Burpee Box Jump Overs before they tag their next teammate to go.  Only one person goes at a time while the other three are resting.  You may ask me if this is too much rest, save the question and see if you answer it yourself after this workout :-)

Level 1 - 75/55
Level 2 - 95/65
Level 3 - 115/75
Level 4 - 135/85

Level 1 = 1 point per rep
Level 2 = 1.1 points per rep
Level 3 = 1.2 points per rep
Level 4 = 1.3 points per rep

A team has to choose which level they want to do as a whole. Either the whole team does level 1, 2, 3 or 4. You can't have some do Level 2 and some do Level 4.

For example, if your team completes 3 full rounds, that would be 360 reps. 

Example Team Reps 360
Level 1 = 1 point per rep = 360 team points

Level 2 = 1.1 points per rep = 396 team points

Level 3 = 1.2 points per rep = 432 team points

Level 4 =  1.3 points per rep = 468 team points

Strength:
Core Challenge, not for time and not in any particular order.  Just get the work done.
40 Hollow Body Rocks
40 Toes to Bar
40 V-Ups
40 Supermans
1 Minute Plank hold from elbows
1 Minute Plank Hold push-up position
1 Minute Plank Hold on your right side
1 Minute Plank Hold on your left side

WOD:
16 Minute AMRAP

50 Deadlift (Mx 185/135, Rx 225/155)
50 Burpees
50 Calorie Row
50 HSPU
*Score is grand total reps

EXTREME!!!!

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