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Old 02-25-2011, 12:45 PM   #1
Andrew Bell
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Join Date: Jun 2010
Location: Houston  TX
Posts: 4,021
Mini Competition Tomorrow....

So long story short is that tomorrow is the last day for a few of us at the affiliate we currently belong to. With that in mind it was decided that we should do a mini competition and I was put in charge of the programing. Here is what I came up with. It's more of a long chipper with some rest in between the short wods, simular to final round of the games this past year. The rest is because we aren't cf all stars (oly lifters who do cf to keep some of the fat off really - lol).

Keep in mind we will be doing an olympic lift session before this so I wanted to stay away from anything max effort or too heavy since it will be heavy snatch day.

A) AMRAP in 3 minutes of:
5 box jumps (20 inch=men's, 18=women's)
5 deads (185=men's, 135=women's)
rest 6 minutes

B) AMRAP in 3 minutes of:
10 sledge hammer swings (20lb and 5 per arm)
farmers carry across gym (70 dumbells=men's, 40=women's) (1 rep)
8 ring row pullups (feet on 16"box)
farmers carry across gym (same as above)
rest 6 minutes

C) AMRAP in 4 minutes of:
8 push ups (hands release at bottom)
sled pull across gym (hand over hand pull) (70lbs=men's, 45lb=women's) (1 rep)
8 GHD situps (90* angle only)
sled drag across gym (run backwards towing it) (70lbs=men's, 45lb=women's)
rest 8 minutes

D) AMRAP in 2 minutes of:
2 ground to overhead (95lb=men's, 65 = women's)
10 yard shuttle run (1 rep)
rest 4 minutes

E) 1 minute row for calories (every calorie is a rep)

Scoring = Every rep counts.

13 minutes total work. 24 minutes of rest.

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