Sectional WODs are scheduled to begin Saturday February 25th at 1 pm. Anyone interested in volunteering  to judge, please attend a judges meeting either Friday the 24th at 7pm OR Saturday the 25th at 12 pm to review standards by which movements will be evaluated.  

Now for todays workout:

Press week (3-3-3-3-3)

 WOD 

Partner “Angie”

You will be in teams of two. As a team you must complete 100 rep of each movement (Pull up/push up/ sit up/squat) the maximum number of rep a team member can do at a time is (15)

At the top of every minute you and your partner must complete a 60 ft bear crawl.

Cash out

1 set of max rep toes to bar

2 sets of max Handstand hold

3 sets max L-hang

Choose 2 of each every day

WOD

For time:

21-15-9 of:

Power clean (115lb/ 75lb)

Thruster (115lb/75lb)

Cash out

1 set of max rep toes to bar

2 sets of max Handstand hold

3 sets max L-hang

Choose 2 of each every day

WOD

“Tabata Strongman”

Perform 30 second of max reps followed by 30 seconds of rest for a total of 3 intervals each movement. Rest 1 min between each station.

Axle deadlift (180lb M/ 110lb F) *not including weight of axle

Lunge (distance)

Sled push (90lb M/ 50lb F) *not including weight of sled

Double under

Bench press (65% of your body weight)

Up Downs

Farmers carry (130lb ea. M/ 70lb ea. F) *not including weight of farmers handle

Chin-up

Log clean and press (50lb M/ 30lb F) *not including weight of log

Cash out

1 set of max rep toes to bar

2 sets of max Handstand hold

3 sets max L-hang

Choose 2 of each every day

Olympic Lifting- Establish a 1 rep max Split jerk in 20 min

Using 85% of 1 rep max perform 2 split jerks every minute for 10 min

WOD

In teams of 2 perform:

AMRAP in 30 min of:

5 Thrusters each (pick common weight)

Run to Sagamore and back (together)

10 Knees to elbows each

Run to Sagamore and back (together)

15 Push-ups each

Run to Sagamore and back (together)

In this workout one teamate will perform 5 thrusters while the other person is resting. Once your partner is done with their thrusters, the other person may complete their set of 5 thrusters. Once both athletes have completed their set of thrusters, you will both run to Sagamore Rd and back. Complete the following rep scheme following the same rule for each movement.

WOD

10-20-30-40-50 reps of:

Overhead plate sit-ups (25lb M/ 15lb F)

Barbell jump squats (45lb M/ 35lb F)

Cash out

1 minute to complete max calories on air dyne  bike 

5 min of double under practice 

1 minute to complete as many dead lifts as possible (185lb/115lb)

*Pick 2 of the 3  cash outs to complete each day.