Sunday

Rest Day

Training Begins tomorrow

Friday

Rest Day

http://www.octhrowdown.com/

Wednesday

Monday

Sunday

Competition: OC Throwdown

Day 1 - Saturday January 15, 2011. 3 Events

WOD 1 – “Smoking Gun”

7 Rounds:

-4 Burpee Deadlift (Men’s Elite155/ Men’s Int/M.135, Women’s Elite 100/ Women’s Int/M.70)

-3 Burpee Power Clean

-2 Burpee Squat Clean

-1 Burpee Squat Clean and Jerk

Cutoff: 15:00

(Notes: Chest must touch bar on each burpee rep. See demo video)

Time: 8:27

WOD 2 – “Rockafella”

330m Run

Then 3 Rounds of:

20x KB swing (70#, 53/ 44#, 35)

20x Pullup

Then 330m Run

Cutoff: 13:00

Elite Men chest to bar, otherwise DNF.

Men’s Intermediate, Men’s Masters and Women Elite do 20x chin over.

Women Intermediate and women’s masters do 12x chin over.

Time: 8:53


FLOATER- “Murder”

2 Rounds of:

Push sled to 40’ line. Push back to start. Push sled to 80’ line. Push sled back to start.

Rest: :60 after first round and repeat. Score is total time including the rest time.

Cutoff 4:00

Time: 2:31


Day 2 - 3 Events, January 16th 2011


WOD 3- “Chippa”

50 wallballs

40 pullups

30 Ring Dips

20 Power Snatch (115/95, 75/55)

10 Burpees

20 Shoulder-Overhead (115/95, 75/55)

30 KBS

40 Box Jumps

50 Double Unders

Cutoff: 17:00

Time: 13:37

(Men’s wallballs are 20# and go to 10’. Women’s wallballs are 14# and go to 8’. Ring dips are bicep to top of ring. KBS are 70# for elite men, 53# for Int/Masters men, 35# for all women. Box jumps are 24” for all men and 20” for all women.)

FLOATER-Lil Ese”

5 Rounds of:

Ground to Overhead 2x (200/165, 115/80)

Double Unders (50-40-30-20-10)

Cutoff: 7:00

Time: 3:26


Final Event:

For time:

30 Thrusters @ 145#

400m Run

Time: 4:37


Finished 12th overall in Men's Elite

Tuesday

Work Capacity

"W.T.F"
3 Rounds for time of:
7 Burpees (1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#

Time: 5:19

Tuesday

Work Capacity

Mainsite WOD:
3 Rounds for time:
400m Run
30 Overhead Squats
21 Pull Ups

Time: 14:?

Notes: I was absolutely before and after this WOD. I am in dire need of a rest day

Monday

Work Capacity / Stamina

Warm Up:
A. 100 Double Unders or 5 min. Whichever comes first
Stretch
B. 3 Rounds:
10 Push Ups
10 Air Squats
10 Sit Ups

WOD:
A. "Dublata"
8 rounds @ each station of 40 sec. work 20 sec. rest:
-Wall Ball @ 20#/14# Men: 11ft. Target (over the V) Women: 9ft. Target (bottom of the V)
-Box Jump @ 30"/24"
-Ring Dip
-Sit Up (GHD)

Post Lowest reps for each interval + total for Part A.
Wall Ball: 13
Box jump: 14
Ring Dip: 13
Sit up: 10

Score: 50

B. For Time:
- 20 Shoulder to Overhead @ 165/105
- 40 Burpees

Time: 5:18

Sunday

Strength / Work Capacity / Stamina

3x5 OHS
10 Minutes to establish a 2RM OHS
Worked to 195#, failed @ 205#

Then:
"BAMF"
5 minute window to complete
1x 500m Row
Remaining amount of time do
AMRAP Thrusters @ 135# / 95#
2 minute rest
5 minute window to complete
1x 400m run
Remaining amount of time do
AMRAP Muscle ups / Pull ups
2 minute rest
3 rounds

Reps: 108

Then:
"Unbroken 20"
7 Rounds for time of:
4 Handstand Push Ups
5 Squat Cleans @ 135#
6 Chest to Bar Pull Ups
7 KB Swings @ 53#

*each movement must be done unbroken

Time: 11:05