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END OF SUMMER THROWDOWN
Compete Anytime August 16 – 22nd
Format:
Who:
Where and When:
Cost:
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Anyone want to give this a go with me? If so, post to the comments! It might be good to see where you are sitting against others in the region.
Today’s Workout:
Buy In – OHS 2-2-2-2-2-2-2 E3M
Working up in weight every set going for a 2RM
WOD – “Call me Maybe?”
3 rounds:
16 Overhead Squats (65/45)
8 Burpees
4 Chest to bar pullups
Zone 3 – scale to regular pullups
Zone 2 – scale to assisted pullups, scale OHS as needed
Zone 1 – scale as needed
Cash Out – MWOD
* Band stretch for the pecs
* Figure four stretch against the wall
* Band stretch for hamstrings
The WODs are announced:
PART 1 (max weight):
Start a 20 minute countdown timer
Within this time frame achieve a maximum load on the split jerk
You can begin adding weight to the empty barbell once the 20 minute timer begins, not before
Press-outs are allowed
Racks allowed
PLUS (IMMEDIATELY FOLLOWING)
PART 2 (max weight):
Start a 20 minute countdown timer
Within this time frame achieve a max load on the following complex:
– 1 Power Clean – cannot go below 90 deg knee flexion for rep to count
– 2 Squat Cleans
– 3 Front Squats
This sequence of 6 repetitions must be completed within 30 seconds for the attempt to count
(i.e. you cannot rest for 1 minute between the power clean and the squat clean reps and still count that as an attempt at this barbell complex)
Reps can be touch and go if you like
You can begin adding weight to the empty barbell once the 20 minute countdown timer begins, not before
PLUS (IMMEDIATELY FOLLOWING)
PART 3 (two scores):
Start a 10 minute countdown timer
100 Burpees – chest/thighs to floor, stand with arms at side, no jump required, stand completely vertical at the top
AMRAP Double Unders in remaining time
POST TWO SEPARATE SCORES:
– time to finish burpees
– total number of double unders
Call me Maybe?!?
are you trying to get this stuck in my head
Yes that is exactly what we were trying to do