A) 7×2 Hi- Hang Snatch – rest 60 sec.
B) 3 rounds for total working time @90%:
– 400m run
– 15 UB Kettlebell swings (53/35)
– 15 Box jumps – step down (24/20″)
– rest 4 min
Month: June 2013
A1) 4X5 Weighted Strict Pullups – heaviest possible, rest 60 sec
A2) 4×6 Good Mornings – rest 60 sec
B) 3xME HSPU, Strict + Kipping – rest 90 sec
C) 2K Row For Time
The Second Annual 300 Challenge
EDCF is proud to announce our second annual 300 Challenge on Saturday, July 13th. The 300 Challenge is a WOD for all levels and will include beginner, intermediate, and elite (as rx’d) divisions with standard scaling options for each. We will be limiting participation to only EDCF athletes and expect each and every one of you to participate. This year will no doubt be bigger and better than last year’s event so don’t miss out! The WOD is as follows:
For time:
25 Pull-Ups
50 Deadlifts 135/95#
50 Push-Ups
50 Box Jumps 24/20″
50 Floor Wipers
50 KB Clean and Press 35/25#
25 Pull-Ups
* 20 minute cut-off
The WOD will run in 3 or 4 different heats with elite, intermediate, and beginner athletes. We will try to start right at 9am and really make an event out of it. Hope everyone can attend!!
A1) 3×20 Front Rack Reverse Lunges (continuous alternating steps) – rest 20 sec.
A2) 3xME HR Push-Ups – rest 60 sec.
B) 20 min EMOM:
– EVEN: 3 Power Cleans + 5 Burpees
– ODD: 20 Double Unders (40 singles)
A1) 4x 1.1.1.1.1 Press Cluster @ 80-90% (rest 20 sec btwn reps) – rest 20 sec
A2) 4×5 Pendlay Rows – rest 90 sec
B) 3x at 95%:
– 500 m row
– 25 thrusters (45/35)
– 10 pull-ups
– rest 3 min
A1) Build to a heavy Power Clean & Push Jerk in 10 minutes (not a one rep max)
B) For time:
10 Burpee Over-the-Box Jumps 24/20″
15 Power Cleans 135/95#
10 Burpee Over-the-Box Jumps 24/20″
20 Shoulder to Overhead 135/95#
10 Burpee Over-the-Box Jumps 24/20″
15 Power Cleans 135/95#
10 Burpee Over-the-Box Jumps 24/20″
C) Optional Finisher: 3xME Strict T2B or Hanging Pikes or Hanging Knee Raises – rest as much as needed
A) 7×2 Hang Snatch – rest 90 sec.
B1) 5×3 Snatch First Pulls @ 100%+ 1RM – rest 60 sec.
B2) 5×3 High Bar Back Squat @ 70% and building AHAP – rest 120 sec.
C) 3 Minutes Accumulated FLR
At 85% complete the following:
12 min AMRAP
– 10 Deadlifts (185/115)
– 5 Burpees
– 500m Row
-rest 6 min-
12 min AMRAP
– 10 KB Swings (53/35)
– 5 Ring Dips
– 400m Run
-rest 5 min-
Run 1 mile