Trodo Team WOD/Happy BDay MKC

quote-about-success_12042-0 Saturday September 6, 2014

!!!Happy Birthday Mary Kate!!!

Open Gym:8:00-9:30am Team WOD:9:30-10:45am Free Intro:11:00-12:00pm

Even if you do not want or can not participate in the Trodo Games October 18, please still come in to participate in a fun WOD. If you would like to participate in the Open today to submit a score for the Games October 18, please come in and we will do our best to get you on a team.  CAT 1, CAT 2 or CAT3.  All levels are welcome.

WOD Trodo Open Team WOD

TEAM-of-4, FOR TIME 1) Team-of-4 5 burpees

2) Male Pair 50 Back squats; CAT1: 135#, CAT2: 115#, CAT3: any weight 40 Hang Power Cleans; CAT1: 115#, CAT2: 95#, CAT3: any weight 30 Shoulder to Overhead; CAT1: 95#, CAT2: 75#, CAT3: any weight

3) Female Pair 50 Back squats; CAT1: 95#, CAT2: 75#, CAT3: any weight 40 Hang Power Cleans; CAT1: 75#, CAT2: 55#, CAT3: any weight 30 Shoulder to Overhead; CAT1: 55#, CAT2: 35#, CAT3: any weight

4) Team-of-4

5 burpees

OTM 5 Burpees For Working Pair The working pair must complete 5 burpees on the minute, every minute for the duration of the workout. WORKOUT DETAILS Team will use a male and female barbell for the workout Barbells should be loaded with the back squat weight prior to the start of the workout The barbell used by the working pair cannot touch the ground There is a 10 burpee, team-of-4 penalty if the barbell used by the working pair touches the ground The working pair must complete 5 burpees on the minute, every minute. Athletes cannot complete more than 10 consecutive reps The non-working pair will assist with plate changes between movements and hold the bar while the working pair completes burpees When the female pair completes their final rep, the team-of-4 completes 5 burpees to finish the workout The clock stops when the last burpee has been completed by all members of the team Score is total time

Than at 20:00 Follow the leader. 2014 Granite Games Team Chipper 50 Unbroken DUs 20 S2OH 30 Box Jumps 40 Pull Ups 50 Unbroken DUs 40 Pull Ups 30 Box Jumps 20 S2OH 50 Unbroken DUs Each team member may begin a movement once the team mate in front has completed it.