Dynamic Duel Co-ed (m/f)partner competition on Saturday, February 2nd, 2019
Each team is guaranteed 4 workouts. Top 4 teams in each division will enter a 4 team single elimination playoff. It’s going to be fun! This format is different from last year’s 8 team bracket format. We will have three divisions. Divisions are as follows:
Division 1
Division 2
Hall of Fame division(40+)
Early Bird Price- $99 until December 21st
**Regular Registration Price- $120
Register by venmo Derrick Cannon @ Fittrain with SHIRT sizes, Division, and Team name!
—-WODs Below—-
?So fresh and so clean…clean?
10-8-6-4-2
Clean Ladder
Female
D1-85-95-105-115-125
D2-55-65-75-85-95
Hall of Fame-55-65-75-85-95
Male
D1-135-145-155-165-185
D2-85-95-105-115-135
Hall of Fame-85-95-105-115-135
Each person completes the clean ladder. The team is responsible for loading their own bars. Three minute time cap per person. Score is time complete. If the ladder is not completed in the time cap, then there will be a one second penalty per rep not completed. For example. Partner A fails to complete the final 2 reps in the ladder. Score will be 3:02.
?If I move you move?
9:00 min amrap
For time
Max effort row
Partner A rows, while Partner B kettlebell swing. Switch as needed. Score equals total meters rowed plus kettlebell swing reps. For example, if the team rows 2000 meters and accumulates 150 kettlebell swings the score would be 2150.
D1-53/35
D2-35/20
Hall of Fame-35/20
?99 problems?
Amrap 6
9 db goblet squat
9 abmat sit ups-hands must touch in front of toes
Partners alternate rounds-
Resting partner accumulates single arm db push press(switch arms as needed). This workout is executed with one dumbbell per person. Score equals total reps.
D1-45/30
D2-35/20
Hall of Fame (40+)-35/20 (12:00 min time cap)
?Put my thang down flip it and reverse it?
200m run buy in(both)
Partner A will then complete the following:
60 overhead lunge
30 g2oh
15 hrpu
then partner B will complete the following:
60 overhead lunge
30 g2oh
15 pull ups
then
200m run cashout(both)
Non working partner must hold plate overhead for working partner to accumulate reps.
D1-35/25 plate-pull ups/hrpu
D2-25/15 plate-pull up or ring row/hrpu
Hall of Fame (40+)-25/15 plate-pull up or ring row/hrpu
*Note-D2/HOF divisions-there is not an advantage to doing pull ups vs ring row, just your preference
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