Workout of the day for Saturday September 28th, 2013:
Station 1A (4 min cap)
For time (or reps):
45 pull-ups (Scaled & 50+ do 45 burpees)
On the minute, do 10 Barbell Thrusters at 65# (Scaled & 50+ use 35#)
At the 4 minute mark, proceed to Station 1B
Station 1B (8 min cap) Score=For reps
Then, with remaining time, AMRAP of couplet:
12 unbroken kettlebell swings 44# (Scaled & 50+ use 26# Russian swing)
12 step-up on 20″ box holding two 35# kettlebells (Scaled & 50+ use 18#)
Station 2A (6 minute cap)
For combined total of max load at 2A and 2B:
Find 3 rep max hang clean
Station 2B (6 minute cap)
Find 3 rep max of shoulder to overhead
Station 3A (12 minute cap)
2 rounds of the couplet
50 double unders (Scaled & 50+ do 150 jumpropes)
15 power snatch 75# (Scaled & 50+ use 45#)
Station 3B (with remaining time from 3A)
Find 10 rep max front squat
Station 4A (12 minute cap)
2 rope climbs (Scaled & 50+ 30 yard sled pull with weight to be announced)
20 wallball 14# 10′ target (Scaled & 50+ use 10# ball to 8′ target)
20 box jumps 24″ (Scaled & 50+ use 20″ and step-ups allowed)
20 deadlift 155# (Scaled & 50+ use 85#)
50 yard sled push with weights to be announced
As many reps as possible of
muscle-ups (35+ chest-to-bar pull-ups, Scaled & 50+ pull-ups)
Scoring and Prizes Update
-Each event will be scored individually. We will post the scores with complete detail publicly as soon as we can, (probably sunday morning). Judging will be consistent at all workouts (same judges for entire event). Consider 4c a bonus but you need to get a time on the sled push (4B)!
-Prizes will be mailed to winners except the sled which needs to get picked up.
1st: $75 Lululemon Gift Card, 1 Hour functional bowen therapy session, $10 Gift Code for Wicked Athletica, (RX 1st takes home one of the Titan Tank Sleds used in the comp)
2nd: $50 Lululemon Gift Card, 1 Hour functional bowen therapy session, $10 Gift Code for Wicked Athletica
3rd: $25 Lululemon Gift Card, 1 Hour functional bowen therapy session, $10 Gift Code for Wicked Athletica
Progenex donated $30, $20, and $10 gift certificates for the winners.
Make sure to pick up you custom Lacross Ball from brandyourballs.net if you were one of the first 30 ladies to sign up! Your ball should be easy to find: your name will be branded on it.
You may pick up your t-shirt when and if you survive the gauntlet! Props go to Level One Apparel for the Shirt Design.