September 11th Throwdown Fundraiser WOD!
0830!!!
Please remember to donate at this website:
WOD:
A One Round 9 Movement 11 Rep. Chipper
*do a 2001 meter run @ the Beg and the End. Think of it is a "buy in/ cash out" it will count towards your total time!!!!
THEN 11 REPS OF THE FOLLOWING
Box jump
Thruster (125/85) (deaths @ pentagon)
Burpee chest to bar pull ups
Power Clean (155/100)
Hand stand push ups
Dumbbell Swings (55/35)
Toes to bar
DL (170/120)
push jerk (100/75) (number of floors in each tower)
***********************************************
Scaling options to think about:
-Run a TOTAL of 2001m versus 2001m at the beginning and end . You could do 3 laps at the beginning and 2 at the end.
-Scale your weight at the various activities.
-Talk to Cindy, Erin, Warren, or Michelle if you need some other scaling due to injury.
The 9 movement chipper above may be done out of order since we will be sharing bars.
Please bring a long towel for your burpee pullups - we will do them OUTSIDE. Risers will need to be set up for those needing them.
The weights of the bars that will be set up are:
-170 lbs (men's RX deadlift)
-155 lbs (men's RX power clean)
-120 lbs (women's RX deadlift)
-100 lbs (men's RX push jerk and women's RX power clean)
Then using Bodypump weight we will have:
-85 lbs x 2 (women's RX thruster)
-75 lbs x 2 (women's RX push jerk)
-65 lbs x 2
-45 lbs x 2
-25 lbs
Please try to use one of these weights; however if you truly need a different weight make sure it is set up.
No comments:
Post a Comment