Bayside Beatdown WODs are up!!!!!

**Videos are posted at the bottom of the page**

Men's & Women's Scaled WODs

WOD#1

8 minute AMRAP

Complete: 50 Box Jumps (20/24inch) & 3 Laps (aprox 400m) Plate Carry 15/35lbs, then with remaining time as many REPS as possible of : Clean & Jerks 65/95lbs

The Clean & Jerk Rep total is your score for the WOD

WOD #2

1 RM Shoulder Press, from the ground.  5 minute cap

WOD #3

In this workout you spend one minute at each of the four stations, resulting in a a four-minute round after which a one-minute break is allowed before repeating. There will be 2 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.  The exercises are:

Wall walks

Plate Burpees 25/45lbs

Overhead Squats 45/65lbs

Knees-to-Elbows

Men's & Women's RX WODs

WOD#1

8 minute AMRAP

Complete: 100 Double Unders & 3 Laps (aprox 400m) Plate Carry 35/45lbs, then with remaining time as many REPS as possible of : Snatches 65/95lbs

The Snatch Rep total is your score for the WOD

WOD #2

1 RM Shoulder Press, from the ground.  5 minute cap

WOD #3

In this workout you spend one minute at each of the four stations, resulting in a a four-minute round after which a one-minute break is allowed before repeating. There will be 2 rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep.  The exercises are:

Handstand Push-ups

Burpees Pull-ups

Overhead Squats 65/95lbs

Toes-to-Bar

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The Heat you are in has already been posted on the Events page

WOD#1 times (subject to change and delays throughout the day lol)

Heat 1- 9am      Heat 5- 9:40

Heat 2- 9:10      Heat 6- 9:50

Heat 3- 9:20      Heat 7- 10:00

Heat 4- 9:30      Heat 8- 10:10

WOD# 2 times

Heat 1- 10:25      Heat 5- 11:05

Heat 2- 10:35      Heat 6- 11:15

Heat 3- 10:45      Heat 7- 11:25

Heat 4- 10:55      Heat 8- 11:35

WOD# 3 times

Heat 1- 12:00      Heat 5- 1:00

Heat 2- 12:15      Heat 6- 1:15

Heat 3- 12:30      Heat 7- 1:30

Heat 4- 12:45      Heat 8- 1:45

 "The FINAL Beatdown" Will be released after all WODs are done!!

PLEASE READ DIRECTIONS AND EVENT INFO BELOW

• We will have Caution tape up for the designated athlete areas where you can put Easy ups out with your belongings.  Please ONLY use the space where the caution tape is up and stay out of the way of cars so we don't disturb our neighbors. Thank you!
• BRING CASH>>> for shirts, BBQ, drinks etc.
• There will be BBQ and other food items for sale, as well as The Vitamin Shoppe and other vendors which will be handing out samples.
•  Please park in the 500 Alfred Noble Dr parking lot or on John Muir Parkway.  We do not have enough space in the 600 Alfred Noble Dr area and the overflow is NOT our parking, which is subject to towing.
• BBQ will consist of BBQ chicken kabobs with fruit and veggies, pulled pork sandwiches, coleslaw, fruit, etc.  Prices will be $5-$6 a plate.
• We are attached to a full gym so we have all amenities: Fridge with drinks for sale, childcare 8am-12pm $2.50 per child and full locker rooms with showers
• After party at POWDER KEG, 2132 Railroad Avenue, Hercules, CA 94547 7pm til-???. http://www.powderkegpub.com/