In-House Pendulum Games 2022

Athletes have until 1pm to be able to complete the floater WOD.  At 1pm, no more score sheets will be accepted.

Floater

A1 Push Sled 50’

A2 Pull Sled 50’

A3 Rest

A4 Rest

Unweighted Sleds for all athletes!

Teams will work in pairs. First pair will work as second pair rests, then pairs will switch. As a pair, one teammate will push the sled the prescribed distance while the other teammate will pull the sled the prescribed distance. BOTH teammates in the pair must complete the distance before pairs can switch. Alternate pairs for 6 minutes.

SCORE = Total feet

Both the FRONT and the BACK of the sled must pass through the line to gain the distance for your final score.

WOD #1

For time… (20-min time cap)

Fran

21-15-9

Rx Thrusters 95/65 / Pull-ups

Level 2 Thrusters 75/55 / Jumping Pull-ups

Level 1 Thrusters 45/35 / Ring Rows

followed by…

Isabel

Rx Snatch 135/95

Level 2 Snatch 95/65

Level 1 Snatch 75/55

followed by…

Annie

Rx 50-40-30-20-10 Double Unders / Sit-ups

Level 2 Choice: 50-40-30-20-10 DUs or 100-80-60-40-20 SUs / 50-40-30-20-10 Sit-ups

Level 1 100-80-60-40-20 Single Unders / 25-20-15-10-5 Sit-ups

followed by…

Diane

Rx Deadlift 225/155 / HSPU

Level 2 Deadlift 185/125 / HRPU

Level 1 Deadlift 115/85 / Seated DB Press 25/15

Each teammate will choose one of the above WODs. The team will move through the four WODs in order, one teammate at a time.

One teammate will do the Rx version, one teammate will do the Level 2 version, and two teammates will do the Level 1 version.

If a team fails to finish, a 1-sec penalty will be applied for every uncompleted rep.

WOD #2

In a 16-min window…

Athlete 1: 4-min AMRAP Burpees - Rest 2 mins - 4-min AMRAP Burpees

Athlete 2: 4-min AMRAP Ski Calories - Rest 2 mins - 4-min AMRAP Bike Calories

Athlete 3: 10 mins to Establish a 1 Rep Max, Hang Clean*

Athlete 4: 10 mins to Establish a 1 rep Max, Shoulder-to-Overhead*

Athletes 1 and 2 will start at 0:00 to complete their 10 minutes of work. 

Athletes 3 & 4 will start at 6 minutes in, and have 10 minutes to establish their 1RM lifts.

Teams will be provided a ski erg, a bike, and two barbells of their choosing. Shoulder-to-Overhead will come from the rack.

SCORE = (Total Burpees) + (Total Calories) + Hang Clean lbs + STO lbs;

*Mens lbs will be multiplied by .67

WOD #3

A1 (Pacer) Row 50/40 Calories

A2 Rx Russian Kettlebell Swings 70/53

Level 2 Russian Kettlebell Swings 53/35

Level 1 Russian Kettlebell Swings 35/25

A3 Rx TTBs

Level 2 Leg Raises

Level 1 Knees-ups

A4 Rx OH Squats 95/65

Level 2 Front Squats 95/65

Level 1 Goblet Squats 35/25

Each teammate will rotate through each of the four stations one time. Teammates will rotate each time the person rowing reaches the prescribed number of calories. One teammate must perform reps at Rx, one teammate must perform reps at Level 2. and two teammates must perform reps at Level 1.

Score = Total time when final row is completed MINUS total reps as seconds.