Golden Games

3rd Annual Golden Games

WOD #1 Clean Ladder 
Brief 8:45 AM
Heat 2: Lane 6 - 9:10 AM (Jess)

10 squat clean 75#
8 squat clean 95#
6 squat clean 115#
4 squat clean 135#
2 squat clean 155#

6 minute cap

Rx does 135/95 - 155/105 - 175/125 - 205/145 - 235/165
Open does 75/55 - 95/65 - 115/75 - 135/95 - 155/105

(Lifters, belt, wrist wraps, knee sleeves, thumb tape)

WOD #2 Gymnasty
Brief 9:50 AM
Heat 2: Lane 6 - 10:15 AM (Cyndi)

AMRAP
3 rounds with 1 minute rest between rounds
* pick up where you left off
3 kipping pull-ups / 6 ring rows
6 dumbbell snatch 50#
9 weighted box step over 50# over 12" box

Rx does bar muscle -ups, 70/50# DB
Open does PU/RR, 50/35# DB

(Metcons)

WOD #3 Don't Sandbag It
Brief 11:10 AM
Heat 2: Lane 6 - 11:55 AM (Paige)

3 rounds of:
400m run
25 air squats
* must hold sand bag entire workout
load 40#

20 minute cap

Rx does 5 rounds 65/40
Open does 3 rounds 40/20#

(Joggers, should have warmed up to 40+ degrees, have sweatshirt and gloves handy)

Floater Apparatus Trifecta
Brief before event
Before 1:00 PM (based on my heat times, I will try to do this at 11:00 AM)

Echo Bike (45 seconds work / 15 seconds transition)
Air Runner (45 seconds work / 15 seconds transition)
Ski Erg (45 seconds work)

for max distance

(Metcons)

Awards 1:15 PM

8 Open Male Athletes (Jarrod, Jon, Ryan, Chris, Will, Mark, Sanjiv, Nick)

6 Rx Male Athletes (Connor, Jason, Kurt, Charlie, LilyPad, Phil)

10 Open Female athletes (Meridith, Wendy, Lexi, Kate, Brooke, Michaela, Shelley, Dawn, Graz, Megan)