Heats
Workout 1
Heat 1 - 9AM
Nicole, Louis
Rebecca, Jamie
Karolina, Ryan
Sarah, Jimmy
Dawn, Chris
Heat 2 - 9:20AM
Sarah, Jordie
Leigha, Brock
Amy, Chris
Lauren, Victor
Emily, Vlad
Heat 3 - 9:40AM
Talia, Jesse
Michelle, Wira
Jess, Phil
Charlotte, Thomas
Workout 2
Heat 1 - 10:05AM
Sarah, Joride
Leigha, Brock
Sarah, Jimmy
Dawn, Chris
Nicole, Louis
Heat 2 - 10:15AM
Karolina, Ryan
Amy, Chris
Emily, Vlad
Charlotte, Thomas
Heat 3 - 10:25AM
Rebecca, Jamie
Michelle, Wira
Jess, Phil
Talia, Jesse
Lauren, Vic
Workout 3
Heat 1 - 11AM
Rebecca, Jamie
Sarah, Jordie
Emily, Vlad
Jess, Phil
Heat 2 - 11:12AM
Lauren, Vic
Michelle, Wira
Charlotte, Thomas
Sarah, Jimmy
Heat 3 - 11:24AM
Leigha, Brock
Dawn, Chris
Talia, Jesse
Heat 4 - 11:36AM
Nicole, Louis
Amy, Chris
Karolina, Ryan
Balls to the Wall
On a 12 minute running clock…
Buy In: 80 alternating dumbbell snatches (40 per partner divided as each team sees fit)
RX: 50/35#
Scaled: 35/20#
Immediately into 3 rounds of:
15 wall balls
8 pull ups
RX: 20/14#, unassisted pull ups (no band)
Scaled: 14/10#, jumping pull ups
(These numbers are per partner. Movements will be completed “you go, I go” style. Meaning, Partner A completes 15 wall balls, then Partner B completes 15 wall balls. Partner A moves onto 8 pull ups, Partner B completes 8 pull ups, and then they move onto the next round.)
In remaining time…
Max calorie row (divided as each team sees fit)
Blame Ron
1100 meter relay with wall ball
RX: 20/14#
Scaled: 14/10#
(Each partner will complete a 500 meter run — one full lap around the block — with a wall ball. Partner A will complete their lap, tag Partner B, and then Partner B will run their lap.)
The Last Hurrah
In 7 minutes, find a max on the following complex:
1 clean (power or squat)
1 front squat
1 shoulder to overhead