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Wednesday February 6, 2013

Event #2:  

 

4 Rounds with a 1:00 rest between each round:

Round=In a 2 minute Time Limit Complete the following:

  • Row 250 (Men) / Row 200 (Woman)
  • 7 Thrusters 95#/65#
  • AMRAP Double Under’s with Time remaining

Rest Exactly 1 minute and start next round

 

(Substitute will be stick Jumps for Double Unders (however this is a Rx competition, so not eligible for top 3 finish)

 

Score=Total Number of Double Unders

 

Standards for WOD #2

 

Rowing 

No hands on the handles until “GO” is called. Damper setting and foot settings are up to athlete.

 

Thruster

This is a standard barbell thruster in which the barbell moves from the bottom of a front squat to full lock out overhead. The bar starts on the ground. No racks allowed. The hip crease must pass below the knees. A full squat clean into the thruster is allowed if the bar is on the ground.

The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels/ear visible from side. Athletes can squat clean the first rep so long as they receive bar in above mentioned bottom position.

 

Double Under 

This is a standard double-under in which the rope passes beneath feet (twice) for each jump. Only successful jumps are counted, not just attempts. Failure=”No REP”

 

Stick Jump
You must start on the left side of the stick, and perform a two footed jump over the stick and then a two footed jump back over the stick.  That is one rep.  You may not step over the stick.  It must be a 2 footed jump. Obviously, your reps will not be as close to someone who can execute Double Under’s (for good reason)

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WOD

STRENGTH

A) Take exactly 12 minutes to work up to a tough triple or 3RM in Snatch Grip DeadLift

B) Strict Press Cluster 1-1-1-1-1 x 4 sets; Rest :15 b/t reps and 2-3 B/t Sets (Start with 70% 1RM and move up)

METCON

AMRAP 10

5 Snatch Grip Deadlift (80% Part A)

7 HSPU (Sub can be banded HSPU, ABMAT progression, P.Press 95#/65#)

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