WOD Saturday October 10 2009

3000m ROW

100x Thrusters M #135/ F #95

Movement standards:

* Starting position from clean
* Full squat hip bellow parallel
* Full extension of the legs and knees on the top with locked elbows, head through the arms. The judge needs to see at least partial ear.
* The bar can be dropped and reset through clean for next rep

300x American Kettlebell Swing M #1.5 pood/ F #1 pood

Movement Standards:

* The kettlebell has to reach over the head with locked elbows done by powerful hip drive
* Full extension of knees, hip, and arms
* Head through the arms

FORMAT:

A TEAM OF THREE ATHLETES WORKING AT THE SAME TIME (AT LEAST 1 FEMALE and 1 MALE)

1 ATHLETE WORKING AT ONE STATION, AFTER A MINUTE ALL ATHLETES WILL ROTATE TO THE NEXT EXERCISE.

2 JUDGES WILL BE ASSIGNED FOR EACH TEAM (one counting thrusters, other KB swing).

MAX TIME ALLOWED TO FINISH ALL REPS and METERS IS 20 MINUTES.

WHEN REPS OR METERS FOR THRUSTERS, SWINGS OR ROW ARE FINISHED, THAT STATION WILL BE A REST STATION.

TIME IS CALLED WHEN ALL REPS AND METERS ARE COMPLETE.

SCALING IS ALLOWED.

Friday Oct. 9th WOD

CFWU

"Barbara"

5 rds

20 pull-ups

30 push-ups

40 sit-ups

50 squats

Thursday Oct. 8th

CFWU

push jerk 3-3-3-3-3

c/o

4 sets 250m row

Wednesday Oct. 7th WOD

CFWU

4 rounds

100 ft walking lunge, carrying 30 lb dumbbells

24 inch box jump, 30 reps

30 lb weighted pull-ups, 20 reps

Tuesday Oct. 6th WOD

cfwu

6rds

run 400 m

25 burpees

c/o stretch

Monday Oct. 5th WOD

cfwu

clean and jerk 1-1-1-1-1-1-1

row 500m