Sunday, February 10, 2013

WODAHOLIC Competition WODs


The time is finally here.
Below are the WODs for the WODAHOLIC competition.
Please watch all of the videos for the instructions and standards of each WOD.
Please keep in mind that we tried to cover as much detail as possible, but I am sure that you might still have questions.

So you have 5 days to prepare and ask any questions that you might have. A schedule of the morning for Feb 16th will be posted soon. Please subscribe to our Facebook page and YouTube page for any updates
Facebook
YouTube

Good Luck!

WOD 1:
"The James Complex"
Men's Rx
20 Pullups - no band chin above bar
30 box jumps - 24" both leave leave the ground at once
40 kb swing - Full american swing 35 lbs.
50 med ball sit ups - 20lb med ball, ground to ground
9 James Complexes - 95 lb bar Burpee to Power clean to Front Squat to Press to back squat back to front
*after each 3 Complexes, there will be a 20 M OH carry
** The clock Stops after the 3rd and final OH Carry
***12 min Cap

Women's Rx/ Men's Scaled/Men's Masters

20 Pullups - may use a band, chin above bar
30 box jumps - 20" box May Step up or Double foot jump
40 kb swing - Full american swing 20 lbs.
50 med ball sit ups - 15lb med ball, ground to ground
9 James Complexes - 65 lb bar Burpee to Power clean to Front Squat to Press to back squat back to front
*after each 3 Complexes, there will be a 20 M OH carry
** The clock Stops after the 3rd and final OH Carry
***12 min Cap

Women's Scaled/Women's Masters

20 Pullups - may use a band or Box, chin above bar
30 box jumps - 12" box May Step up or Double foot jump
40 kb swing - Full american swing 15 lbs.
50 med ball sit ups - 10lb med ball, ground to ground
9 James Complexes - 55 lb bar Burpee to Power clean to Front Squat to Press to back squat back to front
*after each 3 Complexes, there will be a 20 M OH carry
** The clock Stops after the 3rd and final OH Carry
***12 min Cap

WOD 2
"Crazy about Cleans"
Men's Rx
40 Power Cleans 95lb bar
15 second Dead Lift hold at the Start of each minute
*3 Burpee penalty if the bar is dropped during the 15 second hold
**Burpees will done at the end of the WOD
***5 minute Cap

Women's Rx/Men's Scaled/Men's Masters

40 Power Cleans 65lb bar
15 second Dead Lift hold at the Start of each minute
*3 Burpee penalty if the bar is dropped during the 15 second hold
**Burpees will done at the end of the WOD
***5 minute Cap

Women's Scaled/Women's Masters

40 Power Cleans 55lb bar
15 second Dead Lift hold at the Start of each minute
*3 Burpee penalty if the bar is dropped during the 15 second hold
**Burpees will done at the end of the WOD
***5 minute Cap


WOD 3
"Balls to the Wall"
Men's Rx
100 M Row (6 on damper)
30 Wall balls 20 lbs
200 M Row
20 Wall Balls
300 M Row
10 Wall Balls
*10 Min cap

Women's Rx/Men's Scaled/Men's Masters

100 M Row (6 on damper)
30 Wall balls 15 lbs
200 M Row
20 Wall Balls
300 M Row
10 Wall Balls
*10 Min cap

Women's Scaled/Women's Masters

100 M Row (6 on damper)
30 Wall balls 10 lbs
200 M Row
20 Wall Balls
300 M Row
10 Wall Balls
*10 Min cap







No comments: