“Marston”
Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

2014 Harvest Hoedown

Come out this Saturday to the most fit hoedown you’ve ever seen!

The Harvest Hoedown is this Saturday and all of the workouts have been released!  Take a look and see what the teams of 1 male and 1 female will be doing.  There are 30 teams signed-up, 8 of which are from Roots, so come out watch all the action or cheer on your fellow Roots members.  The first workout goes off at 9am.

1.Ladies First
5 rounds:
3 bar muscle-ups
15 thrusters (100/70)

Females must begin this workout. Order must be established ahead of time and told to the judge at the beginning of the event. Teams must stick to their order or DNF. Athletes must complete 1 full round minimum. No partial rounds can be performed. Athletes can complete multiple rounds consecutively.

2. Smashing Pumpkins
400m plate run (45/25)
50 kb snatch (53/35)
50 partner sandbag lunges (70)
50 slamballs (20/30)
400m plate run (45/25)

Neither athlete can begin the next exercise until both athletes have arrived at the exercise. Reps may be divided any way except for the run, and the lunges which must be done in sync with each member carrying a part of the sandbag.

3.Do-si-do
In 8min,
5min AMRAP:
3 shoulder to overhead (155/105)
6 burpees over the bar
9 deadlift (155/105)
then, immediately into:
3min to complete clean ladder
– 185, 205, 225, 245
– 125, 135, 145, 155
Each member will complete the 5 minute AMRAP on their own and then immediately begin the clean ladder. The 3min clean ladder is ground to shoulder anyway possible.  Rep begins on the floor and ends after athlete makes 1 step forward with the barbell in the front rack position.

4.Cow Tippin (floater)
5min AMRAP:
team tire flips
Teammates work together to flip tire over.  Both partners must jump in the tire, both feet must touch the ground, and out of the tire to the other side after every flip to begin next flip in opposite direction.