WOD:
This was Week 1 and Week 13 of the CFI Affilate Qual Competition WOD in 2010. We also did this on December 20th 2011. Compare your times!
For time:
10 Squat Cleans @ 135/85
20 Pushups
30 Deadlifts, @ 135/85
40 Double Unders
50 Kettlebell Swings @ 1.5 pood/1 pood
60 Situps
70 Squats
Scales:
Gold
For time:
10 Squat Cleans @ 115/65
20 Pushups
30 Deadlifts, @ 115/65
40 Double Unders or attempts
50 Kettlebell Swings @ 1 pood/3/4 pood
60 Situps
70 Squats
Silver
For time:
10 Power Cleans @ 95/55
20 Pushups (assisted)
30 Deadlifts @ 95/55
80 singles
50 Kettlebell Swings @ 3/4 pood/ 1/2 pood
50 Situps
50 Squats
Bronze
For time:
10 Power Cleans @ 75/31
20 Pushups (assisted)
30 Deadlifts @ 75/31
40 Single
30 Kettlebell Swings @ 3/4 pood/ 1/2 pood
30 Situps
30 Squats
Warmup:
Fish Game
WOD prep – do five reps of each movement and workup to WOD loads
Mobility or Skill Work:
Mobility
Chest and Hamstring Stretches