Wod for PAWS

Wod for PAWS will be a team only event! Teams will consist of 2 athletes!

DUE TO POPULAR DEMAND WE ARE ALLOWING ANY GENDER MIX FOR THE TEAMS!

WOD FOR PAWS

TEAM EVENT

Workouts will be listed with Male and Female Weights. Depending on each teams “Gender Set-up” will determine your weights. Females will have female weights and males will use male weights.

WOD#1

“The Hand Family”

FOR TIME

(12MIN CAP)

Split up Reps as needed, each team mate must do AT LEAST TWO REPS of each movement

Rx Team

Buy In: 8 Rope Climbs

Then

42-30-18

Box Jumps (24/20)

Deadlift (215/155)

Scaled Team

Buy In: 50 Jumping Pull Ups

42-30-18

Box Jumps/ Step Ups (24/20)

Deadlift (155/115)

STANDARDS:

Rope Climbs: Athlete may use arms and legs. Climbers hand MUST touch the mark at the top of the rope. Feet must touch the ground between each climb.

Box Jump: Both feet must leave the ground and land on top of the box simultaneously. Hips must be COMPLETELY open ON TOP of the box. Athlete can step down.

Box Step up: Both feet must be ON top of the box at the same time and hip must be fully open ON TOP of the box.

Jumping Pull Ups:  Chin must be above the bar and arms must be fully extended at the bottom.

Deadlift: Athlete MAY NOT bounce the bar off the ground. Bar must touch the ground after each rep. Hips and knees must be fully open at the top of the lift, shoulders behind the bar.

WOD#2

“ Care Chiropractic”

8min AMRAP

FOR REPS

RX TEAMS

Clean and Jerks (155/115)

Run 150Meters

SCALED TEAMS

Clean and Jerks (115/75)

Run 150 Meters

Athlete#1 will start with Clean and Jerk, completing as many as possible, while Athlete #2 run              150 Meters. Once Athlete #2 returns for the run, Athlete #1 begins the run while Athlete #2 completes as many Clean and Jerks as possible until Athlete#2 returns. Teams will continue switching movements during the entire 8min. Teams will be scored by total COMPLETED Clean and Jerks

STANDARDS:

Clean and Jerk: The barbell must touch the ground after each rep. Movement must be separated in TWO movements: Ground to rack position (Clean) then rack position to overhead (Jerk.) At the end of the movement, athletes must be fully locked out in the Knees, hips, elbows, with the head through the hole. Feet must be brought back to “power position” under the hips.

WOD#3

“TREE OF LIFE”

Movements must be finished in descending order.  Athletes may split up the reps in each movement as needed

FOR TIME

(15MIN CAP)

RX TEAMS

100 Wall Balls (20/14)

80 Kettle Bell Swings (70/53)

60 Double Unders

40 Push Press (95/65)

20 Burpee Plank

SCALED TEAMS

100 Wall Balls (14/10)

80 Kettle Bell Swings (53/35)

120 Single Jump Ropes

40 Push Press (75/45)

20 Burpee Body Jump Over

STANDARDS:

Wall Balls: Athlete must squat below parallel while holding the Medicine ball, then stand up, while throwing the ball to a 9’(female) or 10’(male) target. Ball must TOUCH the wall for the rep to count.

Kettle Bell Swings: While the athlete swings the KB, the bottom of the KB must face upward overhead while the athlete is fully locked out in the knees, hips, elbows at the top position.

Double Unders: Rope must pass under the athlete TWICE in ONE jump.

Single Jump Rope: Rope must pass under the athlete ONCE in ONE jump.

Push Press: Starting with the Barbell in the “racked position” the athlete must do a quick dip to drive the barbell overhead. Knees, hips and elbows must be locked out overhead with the head through the hole at the top.

Burpee Plank: Partner #1 will complete a burpee, while partner #2 is in a LOW plank, Partner #1 must jump OVER athlete #2 instead of a vertical jump. Partner #1 may not come out of plank until partner #2 assumes the plank position. Athletes may switch movements as needed.

Rx teams will still be competing for the same top 3 Rx slots and Scaled teams will be competing for the top 3 Scaled slots. Weights will be adjusted for teams depending on the genders of the team members.

Adoption dogs will be on site throughout the day! Mid-Day we will have a short “Dog Jog” where children can rn a determined distance with Sweet, leash trained Dogs”

The proceeds will be going to the Humane Society of Clarksville Montgomery County a non profit 501 c3 animal welfare organization funded soley by grants and donations.   We offer programs and services such as our food bank, spay neuter assistance, financial aid for those in need of help with vet bills and we have a foster program that allows us to pull dogs from the local kill shelter and give them vetting and care until they are adopted.  We have been chartered in this community for over 30 years.