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Tex | 23.02.2012
“If you don’t try — then there is NO experience.”
~Nicholas Marchan
Announcements:
-NO 6pm Class today.
-Open WODs will be run at 5pm and 6pm.
-You must pre-register in MindBody by 3pm to be able to participate. Heats will be posted following this deadline.
SWOD:
Overhead Squats 4×3 @ 65-75% 1 RM
Power Cleans 5×2 @ 80-90% 1 RM
DWOD:
Perform as Many Rounds as Possible in 10 Minutes of:
10 Lateral Kettlebell Swing
7 Dumbbell Push Press
30 Mountain Climbers (15 each leg)
Post loads and rounds completed to comments
——————————————————————–
Open Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
Movement Standards
Burpee
At the bottom position, the Athlete’s chest and hips must touch the ground. At the top of the movement, both hands must make contact with the target 6 inches above your max reach.
Additional Notes
The height of the target must be no less than 6 inches above the Athlete’s fingertips when they are standing, feet together, with a straight line through their wrist, elbow, shoulder, hip and knees. The Athlete should be shrugging their shoulders and reaching as high as possible, while the measurement is being made.
If the Athlete touches with just one hand or misses, they may re-jump to complete the rep without dropping back to the ground. The use of a springy floor is not allowed.
11 Responses to SEXY Friday 2/24/2012 WOD
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I have a “Dislike” stamp, glitter, and an amazing WOD 12.1 soundtrack to play. Bring it on, burpees.
SWOD
OS: (?? – its in my book)
PC: up to 85
DWOD
4+3 KB with 35# KB and 25# DB
Good luck Open folks!
SWOD
OS: 65, 75, 85, 95
PC: 95, 115, 125, 125, 125
DWOD
5 Rounds + 10 KB Swings and 2 PP (I also accidentally did 30 mountain climbers on each leg)
Is that statue in the background new to the website?
Nope, are you new to the website?
Chris just threw together a kickass set up on the court for the Open WOD. We keep it real here. First in fashion, first in jimmy riggin’.
Good luck to everyone participating in The Open.
Burpees make cowards of us all. Yes, I made that up myself (to the best of my knowledge).
Future T-shirt, Tex?
On the minute
Complete the following on the minute for 10 minutes:
3 Weighted Pull Ups
Max Rep Power Cleans 75%-80% of 1 RM
Pull Ups @ 25#
Cleans @ 205#
34 reps.
On the minute
Complete the following on the minute for 10 minutes:
3 Pull Ups
Max Rep Power Cleans 75%-80% of 1 RM
Cleans @ 110#
54 total reps of PC’s
Open WOD 12.1 – 100 reps
Shout out to all those who cheered for me and Jim for keeping track of my glitter and my reps.
Saturday:
Fight Gone Bad
Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.
Wall-ball, 10 ft target 20 lbs
Sumo deadlift high-pull 75 lbs
Box jump 20″
Push-press 75 lbs
Row for Calories
*Spend one minute at each of five stations, resulting in a a five-minute round after which a one-minute break is allowed before repeating. This event calls for three rounds. The clock does not reset or stop between exercises. On call of ‘rotate,’ the athletes must move to the next station immediately. One point is given for each rep, except on the rower, where each calorie is one point.
Post total score to comments.
rx’d 400.