NOT YOUR AVERAGE JOES

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NOT YOUR AVERAGE JOES

NOT YOUR AVERAGE JOES

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The WODs have been announced!

Car pool will be from the gym. If you need a ride let Tina or G2 know. Details will be coming out tomorrow.

Here are the WODs and they don’t look pretty….

Not Your Average Joe’s  Team Workouts 

Overall Scoring will be placement based. 1st = 1pt, 2nd=2pts, etc. Lowest combined points will determine final placement.

10am – Briefing
10:30 Start Time

Workout 1&2 (10 Minute Time Cap)

2000m row

Thrusters 75/55

Athletes must stay in order on the rower.
Both Workouts are completed when the 2000m row is completed
While a team member is rowing the remaining 3 members will alternate on thrusters
Max combined reps thrusters will count as a 2nd workout score
Any order on the thrusters
Must squat below parallel or to a ball if having form problems.
Finish in lockout position overhead

Workout 3 (10 Minute Time Limit)

Combined 2 Rep Max Efforts

All Team members must complete 5 burpees before every attempt on the barbell
Team mates must lift in order
The team member must announce the weight they are attempting
Each team will have a mens and womens bar
Each team will have 4-45’s, 2-25’s, 2-15’s, 2-10’s, 2-5’s and 2-2.5’s
Two Team members need to Snatch
Two Team members need to C&J (announced before start)
Score is all 4 team members combined heaviest doubles
Standards

C&J- Weight must touch shoulders durning movement

Snatch – Ground to Overhead and come to a final lockout position.

Workout 4

Team Sprint Relay (Heats every 5 Minutes)

4 sprints each / 50 yard sprint relay

Each team will have one baton
Baton needs to be passed to next team member to complete their leg of the relay
Athletes must stay behind the start line to receive the baton handoff
Athletes must cross the turn around line with both hands and feet
If the line is not crossed athlete must return to the line and cross it to continue

Workout 5

AMRAP 6 In Relay

10 Pushups
10 KB Swings
10 Box jumps
Each Team Member completes 10 reps each of an exercise one at a time before moving on to the next exercise. Repeat rounds until time is up.

Standards
Pushups – full range / arms lock out at top/ chest to deck

KB Swings – Full lock out overhead/ arms straight/ press standards for lockout

Box Jumps – Full extension with control at top of box

Score is total reps completed

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