Friday, August 30, 2013

East Coast Championships



Workout 1 - "TASK PRIORITY FGB"
3 rounds:
20 Wallballs (10' target)
20 Kettlebell Sumo-Deadlift High Pulls
20 Box Jumps
20 Barbell Shoulder-to-Overhead
10 Calories on the Rower
Rest :30 seconds

RX:
Wallball: 20/14
Kettlebell SDHP: 70/53
Box Jumps: 24"/20"
Shoulder-to-Overhead: 95/65

Scaled:
Wallball: 14/10
Kettlebell SDHP: 53/35
Box Jumps: 20"
Shoulder-to-Overhead: 75/55 

Workout 2 - "THE SPRINT"
~500 Meter Sprint for time


Workout 3 - "PROGENEX FORCE"
24 Burpees, followed by:
3 rounds of:
12 Deadlifts
9 Hang Power Cleans
6 Shoulder-to-Overhead
Then...
Muscle-ups (Men 7, Women 5)

Rx:
Barbell: 155/105
Scaled:
Barbell: 135/95 
Pull-ups for Muscle-ups: Men 14, Women 10

WOD 4 - "Quadzilla"
For time:
Run 200m
4 Front Squats
Run 200m
8 Front Squats
Run 200m
12 Front Squats
Rx:
Barbell - 205/140
Scaled:
Barbell - 135/85

WOD 5 - "Quest"
50 Pull ups (25 Scaled)
100' Overhead Walking Lunge for distance
*If Barbell is brought down from overhead, athlete must complete 20 Pull ups (10 Scaled) before returning to lunges.
Rx:
Barbell - 155/105
Scaled:
Barbell - 105/65

WOD 6 - "Final Cut"
Top 12 Rx athletes... workout TBA.


Standards videos will be released soon.

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