The Grinch's Gauntlet

The Grinch's Gauntlet

Time: 7:30am - 11:00am 

Teams: 2 Guys or 2 Gals

Gauntlet Style!! 

Complete a series of workouts back to back, with built in rest, over a 1 hour duration.  

Divisions: 

1.  Boot Camp (Everyone Welcome!!) 

2.   (Familiar with Barbell Movements) 

3.   RX (75% of daily WOD's RX) 

Cost:

$40 per Person (Includes Shirt and entry into the Christmas Party)

WOD's:

Event 1 (WODs 1, 2, and 3) 

WOD 1 - 

4 min Cap for Each Athlete to Establish the Following Complex: 

3 TnG Ground to Shoulder 

2 Hang Squat Clean 

1 Shoulder to Overhead 

*Only 1 athlete can lift at at time.  

*Both athletes are permitted to help load weight

1 minute transition to WOD 2/3

WOD 2 - 

2 min to Establish Max Calories on Assault Bike

* One Athlete will be on the bike while one athlete is on the rower completing WOD 3.  WOD 2 is combined calories for both athletes on the bike, while WOD 3 is combined calories for both athletes on the rower*

1 minute transition into WOD 3

WOD 3 - 

2 minutes to Establish Max Calories on Rower

* One Athlete will be on the rower while one athlete is on the bike completing WOD 2.  WOD 2 is combined calories for both athletes on the bike, while WOD 3 is combined calories for both athletes on the rower*

5 minutes transition to Event 2

Event 2 (WOD 4)

WOD 4 - 

12 min AMRAP

3/3/3 - 6/6/6 - 9/9/9 - etc 

Wall Balls (10'/9') 

Slam Ball Ground to Overhead 

Slam Ball Alt Over Shoulder 

*Relay Style.  One Athlete will complete the entire 3/3/3 round while one athlete rests.  Next athlete will complete the entire 3/3/3 round.  Then proceed through 6/6/6 and so on.  

*Weights: 

RX: (WB - 30/20 SB) (G2OH - 40/30 SB) (Shoulder - 70/40 SB) 

: (WB - 20/14 WB) (G2OH - 30/20 SB) (Shoulder - 40/30 SB) 

Boot Camp: TBD Pending Ability 

 8 minutes transition to Event 3. 

Event 3 (WOD 5)

WOD 5 - 

15 min Cap

30 Power Snatch (RX: 95/65) (CF: 75/55) (BC: TBD) 

50 TTB (RX: TTB) (CF: TTB or Burpees) (BC: Knee Raises) 

30 Thrusters (RX: 115/85) (CF: 95/65) (BC: TBD) 

25 Synchro Burpee Box Jumps (BC: Step Ups Okay) 

30 Ground to Shoulder (RX: 115/105) (CF: 135/95) (BC: TBD) 

50 Pull-Ups (RX: Pull-Ups) (CF: Pull-Ups or Burpees) (BC: Jumping Pull-Ups) 

30 Deadlifts (RX: 225/155) (CF: 185/135) (BC: TBD) 

*Only 1 Athlete works at a time (with exception of Synchro Burpee Box Jumps).  Complete reps in order.