Saturday December 7th
7th Annual DHCF Winter Throwdown
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Team 1 |
Team 2 |
Team 3 |
Team 4 |
Team 5 |
Team 6 |
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Jess J |
Jake |
Brendan |
Garrett |
Paul |
Billy |
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Derek |
Jessica B |
Diane |
Cha Cha |
Kelly |
Rick |
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Brit |
Rene |
Masha |
Janice |
Muneer |
Jess B |
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Mark |
Nora |
Arun |
Srikar |
Kristen |
Vicky |
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Team 7 |
Team 8 |
Team 9 |
Team 10 |
Team 11 |
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Lauren |
Julie |
Steve B |
Mike C |
Bilal |
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Martino |
Ed |
Hildee |
Steve M |
Mansoor |
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Chris E |
Tony |
Jonathan |
Jill |
Mary J |
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Sameer |
Ashley |
Stacy |
Ameera |
Ramona |
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WOD #1 “Thundersnow” 4 Rounds of (2:30 work/ :30 transition) P1 – Cal Row, P2 – 20” Box Step Overs, P3 – Max S2O, P4 – Rest. (A – 20 Cal Row, 20” Box Step Overs, Strict Press(65/45), B – 18 Cal Row, 20” Box Step Overs, Strict Press (65/45), C – 16 Cal Row, 20” Box Step Overs, S20 (65/45), D – 14 Cal Row, 20” Box Step Overs, S2O (65/45)). Rotate Row/Box/S2O/Rest (Heat 1 – 9:00am, Heat 2 – 9:15am, Heat 3 – 9:30am, Heat 4 – 9:45am)
WOD #2 “Flash Freeze” AMRAP 8 of 1,2,3,4,5,6 ……… of Bar MU, WBS (14#), RKBS (35#), K2W. P1 – Bar Mu, P2 – WBS, P3 – RKBS, P4 – K2W. Each person completes 1 rep of chosen exercise in order then 2 and so on. (Heat 1 – 10:10, Heat 2 – 10:22, Heat 3 – 10:34, Heat 4 – 10:46)
WOD #3 “Polar Vortex” AMRAP 12 of P1 – 1 min Cal Bike, P2,P3,P4 cycle through 10 Alt DB Snatch(50/35, 45/30, 40/25, 35/20), 10 Situps, 10 Ball Slams. Every min rotate Bike to Snatch to Situp to Slam. Score is total reps plus total Cals. (Heat 1 – 11:00, Heat 2 – 11:15, Heat 3 – 11:30, Heat 4 – 11:45)
WOD #4 “Bombogenesis” For Time – Each Team member completes 15 Burpee Over Bar Cleans. (55/35, 75/45, 95/65, 115/85) (Heat 1 – 12:00, Heat 2 – 12:12, Heat 3 – 12:24, Heat 4 – 12:36)
