Friday, Jan. 29th, 2010

Quick 5-10 min warmup

OC throwdown WOD #3

5 rounds:

45 sec AMRAP Dead Lift – 225#/155#

Rest 15 sec

45 sec AMRAP Burpees

Rest 15 sec

(Total reps are athletes’ score. Burpees need to be done with an upright torso, no muted hips and a visible jump off the ground must occur)

rest 10 min

OC throwdown WOD #4

5 min max clean in lbs; rest 0 sec

5 min Cindy (chest-bar pullups) for total reps; rest 0 sec

5 min row calories

Total score = max 1RM weight lifted in lbs + total reps in 5 min Cindy + total cals in 5 min rowed (i.e. 285# + 240 reps (8 rounds) + 100 cals = score of 625 score)

Highest score wins…! Athlete is responsible for putting weights on and off.

1 comment:

  1. WOD 1

    Deadlift 21 14 12 11 10 = 68
    Burpees 17 14 12 12 12 = 68
    Total Reps 136

    25 min rest

    WOD 2

    Max clean 208#
    Cindy 5 rds + 5 + 7
    Row (cal) 77
    Total = 448

    ReplyDelete