Summer MeltDown 5K


Saturday 06/11/2016
From 8:00am to 1:00pm

ORGANIZER

Mitchel Black
bodiesbymitch@gmail.com
678-735-0563
www.the-strongside.com

Photos / Videos

Location

9539 HWY 92 Suite 110
Woodstock, GA, 30188



Summer MeltDown 5K
9539 HWY 92 Suite 110
Saturday, Jun 11, 2016
From 8:00am to 1:00pm

Both the individuals and teams will accomplish a 5K in running. However, along the way/mixed in there will be a few WODs that you and/or your team will have to accomplish. The entire event is “for time” with a running clock. To win, you or your team will have to accomplish the 5k the fastest!

Whether you want to win the event or just want to have fun, this is a great way to push yourself! Everyone will be challenged in running, barbell, and bodyweight movements in a domain that you’ve never experienced before!

 Each athlete receives:

  • An event t-shirt

  • A SWAG bag of goodies

  • Medals for the top 3 in each division 

And, as a big thank you to our volunteers, you'll receive Rx bars! 

Check out a video from our last event!

DIVISIONS: Rx & Scaled Individuals and Team Divisions. Teams include 2 men and 2 women. 

Individuals 

Rx

  • Jerk @ 155/105
  • Cleans (squat) @ 155/105
  • Wall balls @ 20/14
  • There may be more or less but if you can do that above, you’ll be fine!

Scaled

  • Jerk 135/85
  • Cleans (squat) @ 135/85
  • Box jumps @ 24/20
  • There may be more or less but if you can do that above, you’ll be fine!

Teams

  • Thruster @ 95/65
  • Power snatch @ 95/65
  • Box Jump @ 24/20
  • There may be more or less but if you can do that above, you’ll be fine! 

INDIVIDUALS - Rx and SCALED

For Time 

Run 1mile 

3 Rounds for Time

15 Thrusters @ 95/65 (Scaled = 95/65)

15 Burpees over the bar 

Run 1 mile

25-20-15 Shoulder to Overhead @ 115/75 (Scaled = 95/65)

Pull-ups (Scale = Hand Release Push-Ups) 

Run 1mile 

3 Rounds for Time

5 Power Cleans @ 135/95 (Scaled = 115/75)

10 Front Squats 

5 Jerks 

 

TEAMS (2 men & 2 women)

For Time 

400m relay (each team members runs a 400m) 

2 Rounds for Time

50 synchronized thrusters @ 95/65

50 burpee box jump over @ 20” 

400m relay 

100 Shoulder to Overhead @ 115/75 (one partner holds the barbell locked out overhead allowing the other partner to perform work) 

75 Front Squat (one partner holds the barbell in the front rack allowing the other partner to perform work) 

400m relay 

2 Rounds for TIme 

50 Deadlifts @ 135/95 (one partner holds the barbell allowing the other partner to do work)

100 partner Wall Balls @ 14 lb @ 9ft

 

Event Sponsors