17
Jan
1.18.13
FRIDAY
"BLOOD LUNG"
WOD1- 21…15…9 of:
Calorie Row
Push Press…95/65 pounds
For Time
(immediately following…)
WOD2- "BUSTED WHEEL"
1mile Run
For Time
Pos time and load to comments
EXPLODE COMBINE 2 WORKOUTS
*9:00am- Athlete Check In
*9:00am- Judges Meeting
*9:30am- Athlete Orientation and Standards review
*10:00am- FIRST HEAT!!
SATURDAY
ALL COMPETITORS
WOD1- "AIR RAID 2"
7 Rounds of:
1:30min AMRAP of:
10 Wall Balls
10 Pull Ups
30sec Rest
For Total Reps
Description- Athletes will progress through a ladder of progressively heavier WB's and progressively more difficult scales of Pull Ups after each round. Each Pull Up must visibly with the athlete at full extention at the bottom. Each Wall Ball must start with a squat and finish with the athlete making contact with the required target. Nothing unusual from typical standards your trainers stress on a regular basis. If an athlete cannot perform the WB's or scale of Pull Ups to the requirements of the set standards, those poor reps will not count and the athlete will not be able to attempt WB's in the following round and the score will be the amount of reps the athlete has completed up until that point. Sound familiar??
ALL COMPETITORS
WOD2- "BLOOD LUNG"
21…15…9 of:
Calorie Row
Push Press…95/65 pounds
For Time (Time Cap 7:00min)
Description- Athlete will begin the row in the seat of the rower with their feet strapped in and their hands on top of their head. Rower must read 21, 15 or 9 on the monitor before the athlete is allowed to get off of the rower and move to the Push Press. The Push Press must originate at the shoulder and be locked out over head at full extention of the knees, hips, shoulders and elbows with the ears clearly visible to the judge standing on the side of the athlete. Any Reps not completed at the time cap will be added to the time cap in seconds as the score.
ALL COMPETITORS
WOD3- "BUSTED WHEEL"
1mile Run Immediately following WOD2
For Time
Description- The 1mile Run will begin the second the final Push Press rep of WOD2 is complete. The 1mile course will consist of 1 lap around the entire block and come to completion when the athlete touches a plate on their Push Press bar from WOD2.
TOP 20 MEN, TOP 20 WOMEN
WOD4- "TRI-SNATCH LADDER"
This ladder consists of 9 Barbells. At the start the athlete will have 50sec to accomplish 8 burpees over the bar as a buy-in before completing 3 reps at each station with progressively heavier loads. There will be a 10sec transition period between stations.
The loads are:
1. 115/45 pounds
2. 125/55 pounds
3. 135/ 65 pounds
4. 145/75 pounds
5. 165/95 pounds
6. 185/105 pounds
7. 195/115 pounds
8. 205/125 pounds
9. 215/135 pounds
Description- The Athlete has 50sec to complete the buy-in and 3reps at that station's given load. The burpees over the bar start with the athlete going completely to the ground paralelle with the bar and the rep does not count until the athlete jumps over the bar with both feet together. The snatch can be a squat snatch or power snatch and does not have to be unbroken. Completion of the snatch is acheived when the athlete has full control of the bar, locked out in the overhead postion. If 3 reps are not accomplished then partial points will be awarded to any complete reps of the snatch and less points will be awarded to the previous successful lift if an attempt is made by completing a deadlift then adding to the previous weight by doing morte burpees.
SUNDAY
TOP 10 MEN, TOP 10 WOMEN
…to be announced
TRAIN HEAVY…FIGHT LIGHT