L-Sit Pull Ups AND L-Sit Chin Ups
False Grip Ring Roll Outs
Wall Facing Wall Runs to the outer thigh or Facing away from the wall Wall Runs to the shoulder
WOD 1: 5 rounds for time of:
15/12 Cal Row
15 Front Squats (95/65)
Last done 4/10/2013
WOD 2: 5 rounds for time of:
15 Cal Row
15 Overhead Squats (95/65)
Last done 4/10/2013
Easy reading day…
Not a whole lot to report other than I would appreciate some last minute volunteers and Paleo Potluck foods! The last sneak peek comes tomorrow!!!
And it totally will not include all barbell movements,
Please note that these are the workouts that EVERYONE will be doing. 4 of them will come in the morning (the floater happening anytime before 12) and the fifth workout will happen after the afternoon break. The Scaled Division winner will be based on those 5 workouts whereas the Rx Division will have two final workouts that will be back-to-back and will be revealed after the 5th workout is over. Please note that I am about 99.991% sure that these are the workouts, but they may change a tiny little bit (including the time limits that were posted with your heat times. Please keep an eye on the blog for any other information.
Judges and Volunteers: Please be at the gym by 8:00. I will be getting there at around 7:30 and should be done pulling my hair out by the time you get there (so don’t be late!).
Athletes: Please check-in from 8:00 – 8:20. Workout briefing will happen right at 8:20 with or without you or your teammates. If you have any questions, please bring them with you. Everything that we will do are things to which you should have been exposed plenty!
1) Floater WOD: Rock Steady:
Each team member selects a static hold and attempts to hold it as long as possible up to 3 minutes:
The holds are:
Top of the Pull Up Hold
Bottom of the Squat Hold (95/65)
Scaled: Everything is the same except the Pull Up Hold will have a red band (male) or a blue band (female) available. The remainder of the holds will be the exact same
2) One fiddy: For time:
50 Burpees onto a plate (45/25)
50 Bench Press (125/65)
50 Pull Ups
Each athlete will take one exercise station. Athletes cannot switch exercise stations. Only one athlete can work at a time and in order to switch things off, athletes must slap hands to do so. Time will stop as soon as the final repetition is completed or time expires.
Scaled: the Pull Up will have a red band (male) or a blue band (female) available and the Bench Press will be at 85 lbs for the guys and 45 for the women.
3) Two bars and a box: 45 second AMRAP at each station with 15 second rest of transition of:
Hang Power Clean or Deadlift (135) (men do HPC and ladies do DL)
Thrusters or Front Squats Squats (95) (men do Thrusters and ladies do FS
Box Jumps (24/20) (male/female)
Scaled: 95 for the HPC and DL. 65 For the Thrusters and Front Squats. Box Jumps are the same height.
4) Ballsy: For time:
30 and 45 Wall Balls (20/14) while one partner A holds the top Deadlift position (155/105)
40 and 55 Wall Balls (20/14) while one partner B holds the Front Rack position (155/105)
50 and 65 Wall Balls (20/14) while one partner C holds the top of the Overhead position (155/105)
Scaled: Wall Balls are at 14 lbs for the men and 10 for the women. The barbell holds will happen at 100 lbs for the men and 70 for the women
5) Masterbarbeller: For time:
10 Clean and Jerk (135/85)
20 Toes to Bar
10 Snatch (135/85)
Each team only gets 1 bar…and it can never rest on the ground. 30 second penalty rest if it does.
Scaled: 95 for the guys and 65 for the girls. Instead of Toes to Bar, you guys will do 35 Sit Ups
Pre WOD: 20 mins to find heaviest load:
2 Power Clean + 1 Shoulder to Overhead
WOD: Reverse Jackie:
30 Pull Ups
50 Thrusters (45/45)
Happy hump day!
A big shut out to everyone who participated in the Spartan Race this past weekend. If you guys have any pictures you would like me to feature on the blog, please e-mail them to me at email@example.com. If you haven’t yet signed up as a voluteer, Paleo-Potlucker, or competitor, click on any other links above! And since you love links so much…
Click here if you have not yet seen the Southie Showdown pictures,