WOD for Wednesday 1-13-15January 13, 2016
Diet Contest- (Different than originally posted) A) Front Squat Gauntlet. From the rack, each athlete has 30 seconds to work, 30 seconds to transition. Goal is max reps at each station as follows M- 135/155/185/205/2225 W- 55/65/85/105/125. 2 attempts for total reps.
Athlete’s will start with the initial weight and work from 0:00 to :30 for total reps. Then they will add the appropriate weight between :31 and :59 and start lifting the new, heavier load at 1:00 etc etc. Score is total reps, regardless of weight, so jump out early and try to hang on. You should be able to get 5 reps of your heaviest weight fresh, and then work backwards to arrive at your starting weight.
B) GHD Back Extension. 3×10-12 reps. Slow controlled squeeze.
Open Prep– (also, slightly different than originally posted) A) 15 Minutes to work toward max load in the following Complex- 1 Power Clean, 1 Hang Squat Clean, 1 Shoulder to Overhead. B) AMRAP in 12 Mins: 8 Hang Squat Cleans 135/95, 8 OTB Burpees, 8 S20 @ 135/95, 8 OTB Burpees. Every Barbell drop, 5/3 Chest to Bar Pullups. Pullups do not count towards scored reps.