February 08, 2012

Competition WOD

Saturday:

Event 1: Sand bag run and squats. (60/40 pound sand bag)

400 Meter sandbag run (25 meter turn around).
20 Sand bag squats.
300 Meter sandbag run (25 meter turn around)
30 Sand bag squats.
200 Meter sandbag run (25 meter turn around).
40 Sand bag squats.

Event 2: Triplet

5 Rounds for time of:
275/155 pound deadlift, 6 reps.
20" Over the box jump, Males/20" box jump, Females 12 reps.
20/15' rope ascent, 1 rep.

Sunday:

Event 3: Clean and jerk.

1 rep max rep effort ground to overhead. 10 minute time limit.

Event 4: Chipper.

60 Doubleunders
30 Thrusters, 95/65 pounds
30 Burpees
500 meter row
30 Slamballs, 30/20 pounds
30 GHD sit-ups
500 meter row
30 Kettlebell snatch, 24/16 kg.
30 Overhead lung, 30/20 pounds
60 Doubleunders

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