Congrats to Jordan & Sara for competing at Battle at the Base! You both crushed it!
Midwest Fall Classic 2024
// All WODs have been released!
// Sat. Sept. 28th from 8am- 5pm
// Teams of 2
// Masters, Scaled, & Rxd
// Registration is LIVE on Competition Corner
// We need volunteers! Click here to help out!
// Click here for list of movements plus WODs 1, 2, & 3
// DEADLINE to sign up is Sun. Sept. 8th!!
Saturday Bootcamp// 8:00- 9:00am
Saturday Open Gym // 9:00-11:00am
Strength
(14 min)
Deadlift
10 Reps @ 65%
5 Reps @ 75%
3 Reps @ 85%
1+ Reps @ 95%
*Based on 90% of 1RM
Workout of the Day
For Time – 9 min Target
(12 min cap)
“Nasty Girls”
3 Rounds
50 Air Squats
7 Ring Muscle-ups (Bar Muscle-ups)
10 Hang Power Cleans @ 135/ 95 (115/ 75)
-OR-
3 Rounds
50 Air Squats
20 Pull-ups (Ring Rows)
10 Hang Power Cleans @ 135/ 95 (115/ 75)
*Air Squats: Goal is at a non-stop pace that doesn’t blow the legs up
*Muscle-ups: If you feel comfortable stringing together 3-5 reps, then go for Muscle-ups. Scale to pull-ups/ ring rows as needed to preserve the intended stimulus.
*Hang Power Cleans: Perform reps in 1-2 sets; Weight should be -50% of 1rm
“If you can change your mind, you can change your life.”
-Unknown
