Boston Iron Kids Fundraiser for Inner City Youth Workouts

Workout 1

Name: BEAR The Weight


Description: 8 Rounds For Time (15 Minute Cap)
6 Power Cleans
9 Shoulder To Overhead
12 Back Squats
Rx: 135/95
Scaled: 95/65
One athlete works at a time. Athletes must alternate after completing a full round.
WOD starts with Female athlete Bear Crawling to her bar. She completes a full round.
Female athlete returns to starting position by Bear Crawling back to tag her male partner.
Male athlete then Bear Crawls to bar and completes his round.
Athletes must Bear Crawl back to start after each round. Partner can not take off until they have been tagged.
WOD is complete after each athlete has completed 4 full rounds and the male athlete has returned to starting position.
Penalty for taking off too early or not tagging partner between rounds.


Standards Video: There is no standards video posted

Workout 2

Name: Dead Sprint Samba


Description: 9 AMRAP
Partner A: 5 Deadlifts and 200 M Sprint
Partner B: 10 Deadlifts and 200 M Sprint
Partner A: 15 Deadlifts and 200 M Sprint
Partner B: 20 Deadlifts and 200 M Sprint
Partner A: 25 Deadlifts and 200 M Sprint
Partner B: 30 Deadlifts and 200 M Sprint
Rx:
Deadlift = 225/155
Scaled:
Deadlift = 155/115
Each team chooses which partner is A or B.
Each completed sprint is worth 5 points. Teams in progress of 200 M Sprint when the time ends is given credit for deadlifts and 2.5 points for sprint. They must finish the sprint if they have stepped onto the track.
The score is number of deadlifts completed and accumulated points from sprint.


Standards Video: There is no standards video posted

Workout 3

Name: My “Bean” Town


Description: 200 Meter Farmers Carry
30 Hang Power Snatch
40 Burpees
50 Box Jumps
40 Burpees
30 Hang Power Snatch
200 Meter Farmers Carry
For the farmers carry:
Rx males: two 45# plates
Rx females: two 25# plates
Scaled males: two 35# plates
Scaled females: two 15# plates
Rx: 115/75#, 24"
Scaled: 75/55#, 20" (step ups allowed)
*each partner performs farmers carry in designated lane together


Standards Video: There is no standards video posted

Workout 4

Name: Bodzilla


Description: 5 AMRAP
75 Wall Balls followed by Max Effort Double Unders
Rx: 20# and Double Unders
Scaled: 14# and Singles
Wall Balls can be broken up however each team wishes. The target is 9 Ft for both scaled and Rx
Score is the number of Double Unders or Singles completed by the team


Standards Video: There is no standards video posted

Workout 5

Name: Boogie Woogie Feng Shui


Description: Final WOD For Finalists
For Time (10 Minute Cap)
30-20-10
KB Swings (American)
Walking Lunges
Partner 1 Completes 30 Reps of Each Movement and Tags Partner 2
Partner 2 Completes 30 Reps of Each Movement and Tags Partner 1
Etc.
Rx: 32Kg/20Kg
Scaled: 20Kg/16Kg


Standards Video: There is no standards video posted