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
2 Responses to 2/16/13