We are making the trip down to Belton, TX early tomorrow morning for our first competition. Six different athletes from ED*CF will be competing and putting all that hard training to work. Good luck Mason, Adam, Ben O., Zach, Emily and Kimberly! You guys are going to kill it!
Here are the WODs they will be competing in over the course of the day:
1. Double Under 2 min AMRAP
- Double Unders
- 1 leg singles (divide total reps by 10 for your total)
- 2 leg singles (divide total reps by 20 for your total)
2. Running Grace
Explanation – We have taken the workout “Grace” and broken it down into:
- 5 rounds of the following:
- 6 Ground to Overhead followed by 1 down and back arena sprint
- The sprint consist of running the length of the arena and touching the gaurd gate and returning to your bar to start the next round
- Your time ends at the end of your arena run when you touch your bar at the end of the 5th round
Weights –
- Men = 95 lb
- Women = 65 lb
Explanation – Starting with 1 rep of each movement and moving up in sequential order, athletes will do the following:
- 1 bar facing burpee followed by 1 front squat, then
- 2 bar facing burpees followed by 2 front squats, then 3, 4, etc… until the 5 minutes are up
Weights –
- Men = 95 lb
- Women = 65 lb
4. Over and Back (12 min cap)
Explanation – Athletes will have to do sets of 15, 12 and 9 Deadlifts. In between each set, the athlete will have to break down their bar, carry the pieces to the other side of the arena and reassemble their bar before starting the next set (about 50m to other side).
- 15 DL’s, break down bar, move piecies across arena, reassemble bar then
- 12 DL’s, break down bar, move piecies back across arean, reassemble bar then
- 9 DL’s – time ends when the bar touches the ground after rep 9
Weights –
- Men = 155 (45 lb bar, two 45 lb plates, two 10 lb plates and 2 collars)
- Women = 115