Push Press
– Build to a 1RM in 15 min
then…
“Grindy”
– 30 Clean & Jerks (135/95)
* Every time the barbell rests on the floor, perform 2 rounds of Cindy.
Push Press
– Build to a 1RM in 15 min
then…
“Grindy”
– 30 Clean & Jerks (135/95)
* Every time the barbell rests on the floor, perform 2 rounds of Cindy.
7X1 1 Power Snatch + 1 Heaving Snatch Balance + 1 OHS – heavy but technically sound, rest 60 sec
*compare to 8/24/12
then…
4 rounds for TOTAL working time:
– 100m sprint
– 10 Pistols
– 50 Double-Unders
*Rest 2 minutes…
The Shave-Off. If you are competing for the Barbells & Handlebars‘s Golden ‘Stache award or are going all out for the month of November by manning up and growing a moustache, then you should be at the shave-off tomorrow night. Bring your own razors and shaving cream to the gym at 8:30pm. We will supply the water and beer. The rules state that you must start with a fresh shave on the 1st so we can see what you can pull off come December 1st at BB&HB. Women are definitely welcome too!
A1) 3 x 10/side plank rows; rest 20 sec
A2) 3 x ME Toes 2 Bar; rest 1-2 min
then…
3 rounds for time:
– 400 m run
– 20 wallball sit-ups (20/15)
– 15 chest slapping push-ups
Double under practice or try for an unbroken max.
then…
5 rounds for total time of:
– 20 KBS (24/16kg)
– 10 Squat Clean to Thrusters (95/65#)
– 15 Burpees
*Rest 3 minutes between rounds
Barbells & Handlebars 2012 is a competition of strength, wits, and the ability to grow a mustache. Consisting of 2 WODs and a month long razor strike, all you have to do is care about your (or your man’s) prostate. Movember officially starts on November 1st. To raise awarness about prostate cancer, many of us men here at EDCF will growing and finely grooming a moustache throughout the month of November. Feel left out ladies? Don’t be. Both sexes are welcome to participate on December 1st at our first ever Barbells & Handlebars Competition.
Everyone is welcome! You don’t have to be a member of EDCF to participate in this event. Registration will be capped at 50 people. The main WOD will be Fight Gone Bad style to symbolize the fight against prostate cancer. The secondary WOD will be a little something on the side that will surely put some hair on your chest. There will be both intermediate, advanced, and masters (ages 50+) divisions for both male and females. There will be prizes and the chance to get your name forever engraved on our Golden Handlebars plaque either for winning your division and/or having the best/most creative stache. Females are encouraged to get creative with their ‘staches. Cost of the event is $30. You will receive a t-shirt and proceeds will go towards Movember and Sons (a charity raising money for prostate and testicular cancer research).
Remember: All moustaches must start their growth on November 1st. No head starts!
For more information, head on over to the Barbells & Handlebars website.
High Bar Back Squat
1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90%, 1X1 @ 95% – rest AT LEAST 2 min
then…
3 rounds for time of:
– 400 m Run
– 21 Pull-ups
– 12 Deadlifts (225/155)
Clean Pulls @ 110-115% of 1RM
3-3-3-3
then…
Front Squat
2X5 @ 80%, 2X3 @ 85%, 2X2, 2X1 @ 90% – rest 2:00
*Compare to 10/4/12
rest 2 min then…
400 m run with all out effort