Tuesday December 17th, 2013

CoreFit:

4 sets of:
A1. Back Squat x 6-8 reps @ 20X1
Rest 45 seconds
A2. Kettlebell Swings x 20 reps
Rest 45 seconds
A3. Pull-Ups x 6-8 reps @ 2111
Rest 45 seconds

+

3 rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400m row or 0.5 miles on Airdyne. 

CrossFit 

5 sets of:
Back Squat x 5 reps
Rest 2-3 minutes between sets.  Make them all working sets.  No missed reps.

+
3 rounds for time of:
30 Walking Lunges
30 Anchored Sit-Ups
400m row or 0.5 miles on Airdyne

Those competing in Mistletoe Mayhem:

First half of class:

30s @ 90%

30s@ 50%

x10 sets on rower

rest 2 minutes

30s@90%

30s@50%

x10 sets on Airdyne

second half of class:

Stretch and mobility:

shoulders, calves, ankles, hips, chest, etc., 

Misteltoe Mayhem WOD 3.  Will be completed Saturday AM

"OPT 3"
In 30 min establish:
Front Squat 3RM
Snatch 2RM (only 5 seconds can be taken between reps 1 and 2)
CTB chin up max set x 1

This will be scored as FS kg + Sn kg + CTB reps
Front Squat from rack, hips below parallel. Snatch or Power Snatch or combination of the two. CTB one attempt, max unbroken reps.

These workouts were used during a recent online competition by OPT. They were designed by OPT. There is some slight modifications we have made to better accommodate our gym.

The scores of other athletes completing these tests worldwide can be seen here : http://wodscores.com/Big_Dawg_Winter_Competition/index.php?category=Men