2/16/13

NO REGULAR CLASS

Throwdown 2.0

–  Please arrive by 8:30 am
–  Hopefully we will get the first heat started by 9:00 am
–  Jaime and I are going to place people in heats and divisions, if you want to be in the other division (Rx/Scaled) just let us know in the morning and we can change it, not a big deal at all

Black = Rx
Blue = Scaled

*The first workout (1a & 1b) will be scored as 2 separate events

*The second workout (2a, 2b, 2c) will be scored as 3 separate events

Workout 1       “STARTING DEFENSE, Place at the Table

a)  8 Minutes to Establish a 1-Rep Max Snatch + Hang Snatch (any style snatches)

Followed Immediately By

b)  8 Minute AMRAP of:

40 Double Unders (80 Singles)
20 Clean & Jerks (135/85) (75/55)
40 Double Unders (80 Singles)
20 Clean & Jerks (165/105) (105/75)
40 Double Unders (80 Singles)
As Many Reps As Possible in Remaining Time C&J (195/125) (135/95)

Workout 2                 “Ugh, Ughh, & Ughhh

a)  2 Minute AMRAP of the Chipper
1 Minute Rest
b)  4 Minute AMRAP of the Chipper
2 Minute Rest
c)  For Time or AMRAP in 12 Minute Time Cap

CHIPPER

15 Burpees (2 Hand Touch Pull-Up Bar, guys upper bar, gals lower bar)
15 Toes-to-Bar (Toes-thru-Rings)
10 Handstand Push Ups (Kipping Allowed) (20 Hand Release Push Ups with feet on #45 plate)
20 Chest-to-Bar Pull-Ups (Chin-above-Bar)
160 Feet Overhead Walking Lunges with Plate (45/25) (25/10)
30 Calorie Row
3 Rope Climbs (1 Rope Climb)

February “COOL” Board

***Make some goals for yourself for February

–  Tony the TIGER – 335# Back Squat
–  Sheila – 90# Clean
–  Melissa – Entire WOD with 20″ Box (90 jumps)
–  Jordanne & Linda – Completed Crazy KB Snatch Challenge
–  Michelle – 130# Snatch
–  Kady – 135# Power Snatch
–  Jaime – King Kong as Rx’d in 6:05
–  Lindsay – 6 Consecutive Muscle Ups
–  Billy – 15 Consecutive Muscle Ups
–  Nate – King Kong as Rx’d in 7:50
–  Tony the TIGER – 500# Deadlift!!!
–  Nate the GREAT – 290# Bench Press
–  Karla – 1st Rope Climb!
–  Kady – 185# Power Clean
–  Leann – 50 Consecutive Double Unders
–  Steve H. – 30″ Box Jumps
–  J.P. – King Kong as Rx’d in 7:40
–  Brian – 205# Squat Clean
–  J.V. – 5 Consecutive Muscle Ups
–  Brandon D. – 1st Muscle Up!!
–  Tony the TIGER – 250# Power Clean
–  Z Spot – 5 Strict Handstand Push Ups
–  Michelle – 175# Clean & Jerk
–  Pat – 305# Power Clean & Push Jerk (warm up…)
–  Nate – 285# Power Clean
–  Doug – 30″ Box Jumps
–  Melissa – Handstand Push Ups to 1 ab-mat
–  John – 500m Row in 1:23.1
–  Brandon – Ring Muscle Up to Handstand Push Up!
–  Van – 320# Split Jerk
–  Billy – 225# Overhead Squat
–  Jeff S. – Nasty Girls Rx’d
–  Curtis – 210# Split Jerk
–  Wes – 2 MU’s in WOD
–  Jeff S. – 6 Consecutive Muscle Ups
–  Annette – 150# Power Clean
–  Aaron – 230# Power Clean
–  Van – 200# Snatch
–  Jordanne – 255# Deadlift
–  Pat – 335# Overhead Squat

This entry was posted in Videos, WOD. Bookmark the permalink.

2 Responses to 2/16/13

  1. Lauren says:

    Looks like it is going to be another awesome time at the 515! Wish I could be there to participate but just know I am cheering you all on from the Cowboy State. Have a great event!

Leave a Reply

Your email address will not be published. Required fields are marked *