Sunday
Saturday
Friday
Thursday
Wednesday
Tuesday
Monday
Sunday
Competition: OC Throwdown
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
3 Rounds for time of:
7 Burpees (1ft. above reach)
10 Chest to Bar Pull Ups
7 Squat Clean Thrusters @ 135#
Time: 5:19
Wednesday
Tuesday
Work Capacity
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
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
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