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Strength 3X10 Deadlifts @ 70% – rest exactly 2:30 WOD 100 Double-Unders Level 2: 60 Double-Unders, 50 Ab-Mat Sit-ups, 40 Walking Lunges 95/65#, 30 Shoulder to OH 95/65#, 20 HSPU (scaled to ability) Level 1: 150 Single Jumps, 40 Ab-Mat Sit-ups, 30 Walking Lunges 65/45# or less, 20Shoulder to OH 65/45# or less, 10 Box Push-ups
Strength 7X1 3-Position Clean + 1 Jerk – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. The Jerk should be performed after the hi-hang Clean. WOD 7 Rope Climbs 15′ Level 2: 12/9/6 Strict Pull-ups, Thrusters 85/55# Level 1: 12/9/6 Banded Pull-ups, Thrusters 65/45#
Strength Every 30 seconds for 4 minutes: 2 (touch and go) Power Cleans + 1 Push Jerk @ 70% WOD 3 Rounds for time: 400m run 12 C2B Pull-ups 21 KBS (32/24kg) Level 2: Chin over Bar Pull-ups, KBS 24/16kg Level 1: Banded Pull-ups, KBS 16kg or less
5:30AM Class!! Strength 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh. All sets should be done without dropping the bar. WOD 10 minute AMRAP of: 6 HSPU (6″/4″ deficit) Level 2: HSPU’s (regular or with plates under head), BB walking Lunges (65/45#), 30 Double-Unders Level 1: HSPU’s on box or Regular Push-ups, Walking Lunges, 90 single Jumps AND THE WINNERS ARE:
O.K. Here is how this day is going down. The 5:30 A.M. , 8:15 A.M. and noon classes will be held at the regularly scheduled times. At these classes the WODs will be “Jackie” OR the 21,15 and 9 Deadlift / Box Jump WOD. Strength work will be 5×5 (On each side) heavy Turkish Get Ups. Then, at 3:30 P.M. we will begin to register anyone who plans on participating in the 2013 “Festivus Feats of Strength and Airing of Grievances”! Its like Regionals for the rest of us! ANYONE can compete! Only the RX’d competitors will be assigned a judge or be eligible for prizes. Not sure you want to compete but still want to workout or unable to get there on time? No big deal. Just jump in on the scaled division! Cost is $10 at the door. 100% of the proceeds go to travel and accommodations for the Parsons and Martinez families. To say these two athletes have worked hard and sacrificed to compete at this level is a GROSS understatement. Lets show some support. The WODs will be “Jackie” and The Box Jump / DeadLift WODs featured in this years Regionals. 1st Event “Jackie”: 2nd Event 21,15 and 9 of: 3:30-4:30 – Registration, Individual warm up and Airing of Grievances. 4:30-4:45 – Athlete and Judge briefings 4:45 – 321 go. If you are unable to make it consider making a donation using the Donate Button in the sidebar. No amount is too small and we are over halfway to our goal! |
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So I guess Evan still gets to keep his mustache?
Oh it stays….
If you are not first your last……..
Ricky Bobby!