2016 Gerries & Juvies Throwdown Workouts

Workout 1

Name: Where's your Care-Bear


Description: 8 Minutes for Max Rounds & Reps:
You-go-I-go Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push-Press
1 "round" is 7 times through the entire complex.
Here's how this works: athlete 1 performs the complex - Power Clean-Front Squat-Push Press-Back Squat-Push-Press - athlete 2 then performs the complex - Power Clean-Front Squat-Push Press-Back Squat-Push-Press. You go back and forth (aka "you go I go") until time is called. Every time the complex is completed 7 times (combined) you are credited with 1 "round".
Athlete 1 must complete the entire complex before Athlete 2 can begin.
Rx: 135/90
Scaled: 115/70


Standards Video: There is no standards video posted

Workout 2

Name: Burp It Up


Description: Max rounds in 12 minutes:
10 Thrusters (95#/65#)
6 Burpees
10 KB swings (54#/35#)
You may split up the work any way you want, but only one athlete may work at a time and each movement must be completed before moving on to the next movement.
Rx: 95#/65; 54/35
Scaled: 75#/55#; 54/35


Standards Video: There is no standards video posted

Workout 3

Name: Team Gone Bad


Description: 2 minutes at each station for max reps:
Wall Balls
Sumo Deadlift High-Pulls
Box Jumps*
Push Press**
Row (1 Calorie = 1 Rep)
Each team will work for 2 minutes at each station for max reps before moving on to the next station. Each partner must work for 1 full minute straight.

Rx: 20/14; 75/55; 20"; 75/55
Scaled: 16/10; 65/45; 20" ; 65/45

*Step-ups will be allowed in the scaled division only.

**This must be a push-press (no jerks)

Tie Breaker:
In the event there is a tie in the competition for 1st, 2nd or 3rd place (Rx & Scaled), the tie-breaker will be the total # of calories rowed (combined) in the 3rd WOD.


Standards Video: There is no standards video posted