Garage Gym Throwdown

Yesterday Karen and I took part in the CF Central Garage Gym Throwdown. What a fun time! Keep in mind the picture to the left was taken post workout. : ) We completed everything but the run back up the garage in the 25 minute cut off and were pretty happy with ourselves. Afterwards we headed out to Abel's on the Lake for a Paleo Friendly Buffet. Yummy!!

RULES: All reps listed below are the total number completed by the team. A minimum of 5 reps must be completed per team member.All athletes will run down the right-side of the garage to perform the exercises. All spectators will spectate/walk/run on the left-side of garage.

Top Floor- 40 tire burpees with lateral jump in a designated parking spot (tire weight: 15lbs) Run down the ramp to Level 3 with tire.

Level 3-60 sandbag shoulders- each time the sandbag goes to the shoulder is counted as a rep (sandbag weight: 20lbs) Run down to Level 2 with tire & sandbag

Level 2-

80 kettlebell American swings

Run down to bottom level with tire, sandbag, & KB

· Men teams: 24kg; Coed teams: 16kg; Women teams: 12kg

Bottom Level-

20 med ball shots—med ball must hit target marked on the wall to count as a rep (med ball weight: 6lbs)

· First come, first serve for designated parking spots for the wall ball shots.

· Set the tire, sandbag, & KB in the center of the parking spot before performing the med ball shots. This equipment will be used again shortly for the Mini WOD listed below.

Mini WOD on Bottom Level-

3 rounds:

30 tire shoulder press- head goes through center of tire

30 sandbag sprawl to overhead

30 KB front squat to med ball- rear must touch med ball to count as a rep

Sprint back to the top with tire, sandbag, & KB.

Med ball will stay in the same place it was found.

At each level the equipment will be dropped back off in the original spot.

· Level 2- KB drop off

· Level 3- sandbag drop off

· Top floor- sprint through the finish line with tire

TIME!