We are 2 weeks away from the Wild West Throwdown here at the club. Currently we have one group from CFTC registered for the comp, we need more! We have far to many strong males and females to not sign-up and put your skills to the test.
A. 3 sets, not for time of:
Kipping HSPU (practice)- up to 10 reps
Double Under (practice)- up to 40-50 reps
Stable Bar Dips x 6-8 reps
B1. For Time:
100/80 AD Cals (100 cals men/ 80 cals women)
-when clock reaches 6:00
B2. 3 Rounds for time of:
12 Push Press- LI- 95/65, LII-115/85
-when clock hits 12:00 min
B3. 3 Rounds for time of:
20 OH Walking Lunges (steps)-45/25
10 Box Jumps- LI-24/20, LII-30/24
-when clock reaches 18:00
B4. For Time:
100/80 AD Cals
*Score- times for each B1,B2,B3,B4
A. 10 min to establish a 2RM Hang Clean + 1 Jerk (after 2nd clean)
B. EMOM for 5:00
2 Hang Cleans + 1 Jerk @ 80% from max from A.
C1. 4 x 2 Muscle-ups + ME Ring Dips- rest 90 sec.
*perfrom 2 muscle-ups then max effort ring dips after second muscle-up.
C2. Back Squat- 1×8@70%, 2×8@75%, 1×5@80%- rest 90 sec.
D. 2 sets of:
-rest walk 5 min
Score- A=2RM Hang Clean + Jerk. D= each 2K rowPosted on: January 20, 2014admin