8/19 WOD Rock the 80s

WOD
snatch max (if you missed Friday)

then for time
80 pull-ups
80 box jumps
80 tire slams
80 dbl unders

Beer City Beat Down Oct 12

A 1-day, team-only outdoor competition in Asheville, NC (Beer City USA). Each team is guaranteed 4 WODS over the course of the day, at spacious Carrier Park on the French Broad River. Rx and Scaled divisions. Teams can be all-male, all-female or 2 male/2 female. Visit Asheville during peak foliage season and come catch your Beatdown! "Like" our event page on Facebook to get latest updates and info about the Beatdown. www.facebook.com/beercitybeatdown

 

cost $160 per team.
check in 7:30 am
start 9:00 am

 

 

 

8/17 WOD

WOD (7 RNDs)
10 box jumps with med. ball (20/15)
10 wall ball on stabo mat
10 push-ups (nose to med. ball)
100 meter run with med. ball
1 handstand

8/16 WOD

WOD
snatch max
then

( AMRAP 15 min.)
5     dips
10   box jumps
15   sit-ups

8/15 WOD

WOD (7 RNDs)
4 dead lift (225/155)
4 large tire flips
over wall
under barbells
rope climb

8/14 WOD

WOD (3 RNDs)
40 sit-ups
30 wall ball
20 pull-ups

8/13 WOD

WOD  (100 meter for each item - 2  RNDs)
fireman carry your buddy
tire carry (2 x 20, 2 x 30)
log carry
sack carry
med ball carry
run and finish with 15 push-ups
rest for 2 min.