Category Archives: WODs

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WODs

Wednesday March 13, 2013

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Warm Up
1200m Run

  • All Make Ups and Binders are due today
  • Practice Lifts involved with the Final


    Del Campo Fight Gone Bad
    Rules:

Male   Female
Exercise Weight   Exercise Weight
Push Press 65 lbs Push Press 45 lbs
Box Jump 24″ Box Box Jump 24″ Box
SDLHP 26 Kg SDLHP 20 kg
Jump Rope Body Weight Jump Rope Body Weight
Throw Downs 20 lbs. Throw Downs 16 lbs.
Rules:
Push Press   – Elbows must lock over head, ears showing in front of arms.
Box Jump – Each jump should land   both feet all the way on box.
Once   on box a student must straighten the legs until knees are locked out.
Student   must step down to complete the rep.  No   one is allowed to hold the box in place.
SDLHP (standing deadlift high pull)-   A student must pull the bell with 2 hands   all the
 way up to touch the chin, knees locked   out.  The bell must touch the  the ground to
 complete a rep.
Jump Rope– 10 revolutions equals a   repetition
Throw Downs–  Ball must come to Forhead height and back   down to the ground.  Back
 must be vertical when ball is overhead.  Legs must lock out at the top
Scoring            
360 – 6            
300 – 5            
240 – 4            
180 – 3            
120- 2            
60 – 1            
Below 60 -0