The Grinch's Gauntlet 2018

Attention CFCH MEMBERS!!!! 

The Grinch's Gauntlet 2018 is here! 

Time: 8:00am - 12:00pm 

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.  FUN (Everyone Welcome!!) 

2.  RX 

Cost:

$40 per Person (Includes Entry into Comp, Shirt,  Brunch, and Bottomless Mimosa or Beer!)

WOD #1:

7min Cap:

Athlete 1: 1 Clean + 1 Hang Clean + 1 Front Squat

Athlete 2: 1 Snatch + 1 Hang Snatch + 1 OHS

*Teams can have the weight set up on the bar prior to the start of the workout.  

*Only 1 barbell will be used.  Athletes will tag back and forth when they want to switch lifters. 

*1 Athlete will complete the clean complex for max weight, and 1 athlete will complete the snatch complex for max weight.  

5 MIN REST to WOD #2

WOD #2:

For Time - 7min Cap

9-6-3

Slam Ball Squat Cleans (70/40) (40/20) 

Slam Ball Over Shoulder (70/40) (40/20) 

*One athlete will complete all 9 squat cleans and all 9 GOS.  Then they will tag their teammate and they will complete 9 squat cleans and 9 GOS.  Then 6/6, and 6/6.  Then 3/3, and 3/3.  

*Whatever time is remaining in the cap,  teams will be able to rest before the next WOD.  There is no built in rest between WODs 2 and 3.  

WOD #3/4:

8 min AMRAP

Athlete 1: Assault Bike Calories

Athlete 2: Complete the Following: 

3 Rounds:

3 Deadlifts (95/75) (75/55)

3 Hang Cluster (95/75) (75/55)

3 LBO Burpees

*Athletes will switch when one athlete has completed the 3 rounds.   

*Score for WOD 3 will be Total Assault Bike Calories

*Score for WOD 4 will be total rounds and reps completed

10 MIN REST TO WOD #5

WOD #5:

For Time: 

30 Synchro Pull-Ups (30 Synchro Ring Rows)

30 Combined DB Devil's Press (35/20) (35/20)

30 Combined TTB (30 Combined V-Ups)

60 Synchro DB Snatch (35/20)

30 Combined HSPU (15 WW) (30 Combined DB Push Press 35/20)

30 Combined DB Step Overs (35/20) (35/20)

30 Synchro Squat Wall Ball Overs (30/20) (20/14)