Saturday 1-14-23 STARKE WARS
Welcome to Starke Wars Everyone!
Thank you for participating in our in house competition today. We’ve got four “fun” events for everyone to do in teams of two. If you want to come down and spectate or have family or friends that want to come down and cheer you on, they’re welcome to come.
Here’s a few things you’ll want to know.
1. Doors open at 8:30am and our first workout will begin at 9:15am. We should wrap up around 3pm and finish up with Pizza and beverages.
2. Bring some fuel for the day as you’ll need it.
3. The gym will only be accessible to people participating in Starke Wars tomorrow to allow for a warm up area and comp area.
4. Workouts can and will be modified to suit each person as needed. We will still have recommended weights and movements but they can be modified as needed.
5. We’ll be doing some “peer judging” for these events so please help judge when you’re not working out so those working can focus on working and not counting!
Workout 1.
9:15am
“Wham Bam”
In 15 Minutes, build to your heaviest complex
1 Power Clean + 1 Front Squat + 1 Hang Squat Clean + 1 Front Squat.
This complex will start on the ground and stay up the whole time. You and the bar will become one if you want to finish the complex successfully.
Workout 2.
10:00am & 10:30am
For Time
Frantasy Land RX
21-15-9
Thruster 65/95lb.
Pull up
15-12-9
Thruster 85/115lb.
C2B Pull Up
12-9-6
Thruster 95/135lb.
Bar Muscle up
Frantasy Land Intermediate/Beginner
21-15-9
Thruster 55/75lb. +/-
Ring Rows
15-12-9
Thruster 65/95lb. +/-
Jumping Pull Up
12-9-6
Thruster 85/115lb. +/-
Banded Pull Up
With only one person working at a time, share the load. Weights and movements may be modified prior to the workout beginning and should be maintained during the workout.
Workout 3.
11:30am
AMRAP – 12 You Go, I Go…
“Hammer Time”
14/20 Kcal Row
8 Over The Rower Burpees
Person 1 completes a full round before person two begins. Alternate full rounds back and forth until the clock strikes 12…
Workout 4.
12:30pm
“You Didn’t Actually Think I’d Put The Final In Here Did You?”
This one’s a secret 🙂
See you all tomorrow and get some rest. You’ll need it!
