This event will be perfect for the beginning athlete to get their feet wet. We are keeping it basic but don't think the wods will be easy. And wear a costume! We will have a prize for the best partner costume!
This is a M/F partner competition for beginners. These workouts will not involve any barbell movements. It will be a Games-style scoring (place for each event = points, competitor with lowest number of points, wins), and there will be awards and prizes for the top 3 partners from each division. There will be 3 workouts and 1 final workout to determine the winners.
Spectators are free!
Movements that will be included in this competition will be:
Medball over shoulder
Weights will be posted later, movements are subject to change.
WOD 1 – 10 min cap
125 Butterfly Sit Ups with partner in tuck hold
100 Forward Stepping Stationary Lunges with partner in squat hold
75 Med Ball Cleans 30/20 with partner in OH hold with med ball
50 Hand Release Push Ups with partner in plank hold
*work may only be completed/counted when partner is in static hold
Butterfly Sit Ups – Begin sitting upright with legs in butterfly position and feet are not anchored. Shoulder blades and hands must touch the ground at the bottom and then sit up to vertical (neck over hips) with hands on feet.
Tuck Hold – Lying on back with feet and shoulders off the floor. Holding knees over hips at 90 degrees and arms reaching past hips.
Forward Stepping Stationary Lunges - Start each rep with your feet together and knees and hips fully extended. Take a step forward until the knee of your back leg touches the ground. Step back into the “up” position with your feet together and knees and hips fully extended to finish the rep. Your feet should be in the same spot at the beginning and end of each rep rather than walking forward with each rep.
Squat Hold - Squat down until your hip crease is below the crease of your knee. Arms cannot touch legs while in hold. Butt cannot touch ground.
Med Ball Cleans – Pull the med ball from the floor between legs. Hips must pass below parallel when catching the med ball– hip crease below knee crease – then stand to full extension – hips, knees and shoulders stacked.
OH Hold – Hold med ball overhead. Arms are not required to remain extended but med ball cannot touch head.
Hand Release Push Ups - The athlete’s chest must make contact with the ground and both hands must be lifted from the ground before the athlete can push back up to the starting position. Using this standard of movement, the athlete must complete the full range of motion: The chest must touch the ground and the elbows must reach full extension at the top.
Plank Hold – Can be done on elbows or hands. Must maintain straight line with body. No pikes or sagging butts.
WOD 2 – 10 min AMRAP
20 American KB Swings 44/26
*partners may split work as they see fit, one partner working at a time
American KB Swing - At the top of the swing, the kettlebell must be fully inverted (bottom of the KB pointing toward the ceiling), centered over the feet with the hips and knees fully extended and the arms straight. Shoulders stacked over hips stacked over feet with legs straight.
Burpees - The athlete’s chest must make contact with the ground before the athlete can jump back up to the starting position. Athlete must jump and touch hands together overhead at top of burpee, reaching full extension of hips. Feet need to visibly leave the ground at the time of full hip extension during the jump.
WOD 3A – 3 min AMRAP
Row for calories
*partners switch at 1:30
1 min transition to WOD 3B
WOD 3B – 8 min AMRAP
Wall Balls 14/10 to a 10ft/9ft target
EMOM 5 synchronized burpees
*score will be total WBs completed in the 8 mins. 5 burpees must be done at the beginning of each minute before any wall balls will be counted.
Row - The athlete may begin the workout seated in the rower but may not grab the handle until the call of “go.”
Wall Balls – Med ball must be taken from the bottom of a squat (hip crease below knee crease) and thrown to hit the designated target. If the ball is not caught between reps, it must come to a full stop on the ground. Catching the ball bouncing off the floor is not permitted.
Synchronized Burpees – Both partners’ chests must make contact with the ground at the same time and both partners must jump and touch hands over head at top of burpee, reaching full extension of hips and feet off the floor at the same time.
Here is a schedule for how things should run.
8:00 Athlete Check In
8:30 Athlete Briefing
9:00 - Kids Heat
9:15 - Heat 1
9:30 - Heat 2
10:00 - Kids Heat
10:15 - Heat 1
10:30 - Heat 2
11:00 - Kids Heat
11:20 - Heat 1
11:40 - Heat 2
Heat 1 - Baiza, Selena; Baniago, Manuel; Byars, Bernie; Jones, Laura; Koch, Karl
Heat 2 - LeBlanc, Genevieve; Mattice, Analee; Mullins, Tressie; Oates, Sherrill; Roberts-Harrison, Ardet