So the time has come! We are beginning to release the workouts today and will release 1 each day leading up to the event. The first workout release is as follows and is in no particular WOD order: Male and Female Rx Individual: 12 Min Cap -1000m Row -100 Double Unders -50 Alternating Pistols Male and Female Scaled Individual: 12 Min Cap -1000m Row -200 Singles or 100 Doubles -50 weighted squat jumps (45/35) Teams Rx: 10 Min Amrap -2000m Row -200 Double Unders -60 Alternating Pistols Teams Scaled: 10 Min Amrap -2000m Row -400 Singles or 200 Doubles -60 weighted squat jumps (45/35) *Teams on the rower must switch every 500 meters. Reps on doubles and pistols may be shared however you want. *Standard for pistol is "the athlete must break parallel in a ONE LEGGED squat while successfully keeping the other leg off of the ground in the front of the body. The athlete must return to the full standing position with 100% open hips and maintaining control of the front leg off of the ground. If at any point in time, the front leg/foot touches the ground while performing a pistol, an automatic NO REP will be awarded." *Standard for squat jumps is "the athlete must break parallel in a squat with the barbell in the "back rack" position. Athlete must fully leave the ground with both feet and open hips when coming out of the squat and going into the jump"
Posted on: Wed, 09 Oct 2013 14:54:37 +0000
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