This is the last week that you can sign up for the Upstate Affiliate League competition on December 7th. This is a 2-person team competition that can be M/M, F/F, or M/F with both Rx and Scaled divisions. Registration is $50/team and can be found here. You will need to create a new username and password for SMCF’s mindbody site and must be logged out of Swamp Rabbit’s to log in.
We really want to bring a big crew! Grab a partner and get registered!!
The first two WODs have already been posted!
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WOD 1 |
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RX |
Scaled |
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AMRAP 7-10 min Buy-in: 60 T2B 5 Thrusters (95/65/75) 5 Pullups (C2B for men) 5 burpees over bar |
AMRAP 7-10 min Buy-in: 60 WB situps 5 Thrusters (75/55/65) 5 Jumping pullups 5 burpees over bar |
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WOD 2 |
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RX |
Scaled |
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AMRAP 8-12 min Buy-in: 200 DU’s Max calories and WB’s While one partner rows, the other does WB’s. |
AMRAP 8-12 min Buy-in: 200 single-unders Max calories and WB’s While one partner rows the other does WB’s. |
MOD
Back Squat
5 x 3 @ 75%
15 Min Amrap
5 HSPU
5 Power Cleans 165/105
5 Box Jumps 30/24