Dec 3rd, 2013
Don’t forget to come out to Comp Class this Saturday December 7th at 11am and tryout for one of 3 teams we are sending to the Sactown Throwdown in January: Open, Scaled and Masters spots available. All are welcome!
Master-Programmer Arnold is at it again with the following tests to challenge yourselves for a spot! Email us to let us know you are trying out or with any questions.
A) AMRAP in 7 minutes:
15 Calorie Row
12 Toes to Bar
9 Deadlifts 275/185 (205/135 scaled and masters)
B) 1 minute each station…30 sec rest between stations
Thrusters 135/95 (95/65 scaled and masters)
Power Cleans 135/95
Back Squats 135/95
Power Snatches 135/95
OH Squats 135/95
*Scored by total reps
C) Against an 9 minute clock…
50 Double-Unders – (150 singles scaled and masters, can still choose to do du’s instead)
40 Wall Balls 20/14
30 Pullups – ( 30 KB Swings 53/35 scaled and masters)
20 Handstand Push Ups – (20 HR Push Ups scaled and masters)
10 Box Jumps 30/24 – (10 Pullups scaled and masters)
Max Muscle Ups – (Max Burpees scaled/masters)
Many thanks to Arnold for putting together some fun WODs to test our strength, speed and skills!