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TEAMS OF THE MIDWAY: WORKOUTS

Updated: Sep 15


*BREAK UP ALL WORKOUTS HOWEVER YOU WOULD LIKE. ONE ATHLETE IS ALWAYS WORKING WHILE THE OTHER IS RESTING UNLESS IT’S SPECIFIED AS “SYNCHRONIZED”.


WOD #1 “20’s”


2 Rounds For Time:

20 Handstand Push-Ups

20 Box Jump Overs

20 Calorie Row

100 Double Unders


Time Cap: 9:00


WORKOUT VARIATIONS

Rx Open (18+)

Male: 24-inch box

Female: 20-inch box


Scaled Open (18+)

Male: Perform Shoulder-2-Overhead 115 lb. (NO HSPU), 24 inch Box (step-up overs permitted), 100 Single Unders


Female: Perform Shoulder-2-Overhead 80 lb., 20 inch Box (step-up overs permitted), 100 Single Unders


Masters Rx (Minimum age 40, must have a combined total age of 80+ years old)

Male: Perform Shoulder-2-Overhead 115 lb. (NO HSPU), 24-inch box, 100 Double Unders


Female: Perform Shoulder-2-Overhead 80 lb., 20-inch box, 100 Double Unders


Masters Scaled (Minimum age 40, must have a combined total age of 80+ years old)

Male: Perform Shoulder-2-Overhead 95 lb. (NO HSPU), 24-inch box (step-up overs permitted), 100 Single Unders


Female: Perform Shoulder-2-Overhead 65 lb., 20-inch box (step-up overs permitted), 100 Single Unders


Facebook Event Link: https://fb.me/e/2AlGz52kh

Scoring Updates: https://competitioncorner.net/events/5366





WOD #2 “I Suffer, You Suffer”


7:00 AMRAP

10 Front Squats

10 Synchronized Bar Facing Burpees



WORKOUT LOAD & VARIATIONS

Rx Open (18+)

Male: 135 lb.


Female: 95 lb.


Scaled Open (18+)

Male: 95 lb., may step over bar on burpees

Female: 65 lb., may step over bar on burpees



Masters Rx (Minimum age 40, must have a combined total age of 80+ years old)

Male: 115 lb.


Female: 85 lb.


Masters Scaled (Minimum age 40, must have a combined total age of 80+ years old)

Male: 75 lb., may step over bar on burpees


Female: 55 lb., may step over bar on burpees


Facebook Event Link: https://fb.me/e/2AlGz52kh

Scoring Updates: https://competitioncorner.net/events/5366






WOD #3 “Let’s Party”


For Time:

15-12-9

Clean & Jerk

Toes-To-Bar


12-9-6

Clean & Jerk

Toes-To-Bar


9-6-3

Clean & Jerk

Toes-To- Bar


Time Cap: 12:00


WORKOUT LOADS & VARIATIONS

Rx Open (18+)

Male: 95-135-155


Female: 65-95-105


Scaled Open (18+)

Male: 75-95-115, perform hanging knee raises


Female: 55-65-85, perform hanging knee raises


Masters Rx (Minimum age 40, must have a combined total age of 80+ years old)

Male: 95-115-135, perform toes-to-bar


Female: 65-85-95, perform toes-to-bar


Masters Scaled (Minimum age 40, must have a combined total age of 80+ years old)

Male: 65-95-105, perform sit-ups


Female: 55-65-75, perform sit-ups



Facebook Event Link: https://fb.me/e/2AlGz52kh

Scoring Updates: https://competitioncorner.net/events/5366







Lane Assignments_ TOTM - HEAT TIMES
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