Holiday Workout Results 1

Here is the workout if you want to do it on your own (although, I can honestly say, it is a lot easier to do it with a group or a partner).

A team of 4 will have one rack and one set of weights and 15 minutes to get a back squat 3 rep max. All weights will be tallied for one score.

Then at 20 minutes after start time (or concurrently if necessary):
2 cycles through the following:
Heavy farmers walk 200 m (Rx: 50 lb men/35 lb women – Scaled: 35 lb men/20 lb women)
Single arm Russian KB swing x 10 each arm (Rx: 24 KG men/16 KG women – Scaled: 16 KG/12 KG)
Burpee Side jump x 20 (Scaled: Sprawls)
Db thrusters x 20 (Rx: 45 lbs men/30 lbs women – Scaled: 25 lb men/15 lb women)

This will be similar to the 2009 NorCal regional team workout, everyone has to take a knee after they are done before the team can rotate and move to the next station.

After the team has finished with two cycles, the entire team will complete 100 OHS with a 25KG bar (scaled: 12KG) and 100 pull-ups (scaled: ring row).

Round 1:
Team 1 – Heather, Josh, Steph, RJ
Back Squat 3 rep max – 405 KG
MetCon – 21:40

Team 2 – The ButterBeeaches – Katelyn, Tony, Jasmine, Benjamin
Back Squat 3 rep max – 346 KG
MetCon – 23:50

Team 3 – Sanchez Tat – Josh D, Jen, Donna, Arren
Back Squat 3 rep max – 295.5 KG
MetCon – 22:01

Team 4 – Luis, Oliver, Jason, Lily
Back Squat 3 rep max – 365 KG
MetCon – 22:00

Round 2:
Team 1 – White Heat – Jesse, Dan, Bre, Jim
Back Squat 3 rep max – 390 KG
MetCon – 21:11

Team 2 – Liz, Dylan, Brandon, Saul
Back Squat 3 rep max – 415 KG
MetCon – 26:05 (scaled)

Team 3 – House of Pain – Cory, Andrew, Cathy, Jeff
Back Squat 3 rep max – 438.5 KG
MetCon – 24:38

Thank you to all who came and a HUGE thank you to those who helped to clean up. I think the overall feedback was we need to do more of these and I am sure we will be able to make that happen. See you next time!