Wednesday, 04/12/13

Wednesday, 04/12/13

If you want to order a Spit Roast meal for Dec 7 ($15 per head) email [email protected] by 5pm today so that catering can be organised.
Here are the first 4 scored events for Saturday. These events are designed to be all-inclusive and brief.  Scores from these workouts will determine the finalists (7 males and 7 females) for four separate divisions. Scaling is an option where it is necessary, however, if you scale any of the workouts you will not be eligible to compete in the F1 or Scramjet finals.
Beginner – NASCAR
Intermediate – V8
Advanced – F1
Ludicrous – Scramjet
1. AMRAP in 5 minutes:
5 Weighted Situps (15/10kg)
10 Pushups
15 Weighted Squats (15/10kg)
*Score = Total reps x Kg (Scaling to lighter weights optional)
2. With a 5 minute time cap:
5 rounds of 
10 SDHP (24/16kg KB)
10 Weighted Lunges (24/16kg)
Then AMRAP in time remaining Russian Kettlebell Swings (24/16kg)
*Score = Number of Kettlebell Swings x Kg (Scaling to lighter weights optional)
3. 500m Row
*Score = Time in seconds
4. During the first 30 seconds at the start of each minute, for five minutes, complete 5 Power Cleans and AMRAP Toes-to-Bar.
* Score = Total number of Toes-to-Bar from all five rounds x Final weight on bar where all five Power Cleans were completed within thirty seconds.
For this workout you will start the first of five 30 second working intervals at a weight you nominate for yourself. At 3-2-1-GO! complete 5 Power Cleans and with the time remaining in that thirty second interval complete as many reps of Toes-to-Bar (Scaling options will be provided) as possible. During the 30 second rest period that follows you may choose to (but you do not have to) increase the weight on the bar by a MAXIMUM of 10kg. So, it would be a wise decision to figure out the heaviest weight that you think you can Power Clean well within thirty seconds and work backwards from there to determine your starting weight, as the lighter the bar is at the start the more T2B reps you are likely to achieve, and the score is calculated using your final bar weight.
eg.
Round 1 – 40kg barbell, 10 T2B
Round 2 – 50kg barbell, 12 T2B
Round 3 – 60kg barbell, 8 T2B
Round 4 – 70kg barbell, 7 T2B
Round 5 – 80kg barbell, 2 T2B
*Score = 39 (total T2B) x 80kg = 3120
WEDNESDAY WOD
A) Clean
1RM
B) Every 30 seconds for 15 minutes complete:
Power Clean
+ Hang Power Clean
+ Push Jerk

On the rowers: Maddie, Jason M, Michael G

On the rowers: Maddie, Jason M, Michael G

No Comments
  • Jim King
    Posted at 08:34h, 04 December

  • Ash
    Posted at 10:16h, 04 December

    Awesome, can’t wait!
    I can’t see the clapped out Honda category though

  • Sue L
    Posted at 11:42h, 04 December

    Awesome WOD! Lots of fun 🙂

  • Aaron Osborne
    Posted at 13:56h, 04 December

    9:30am
    Dan M 90 / 50
    Sam G 60 / 40
    GT 80 / 60
    Errol 80 / 50
    Crystal 35 / 25
    Alex C 65 / 45
    Neil
    Kat

  • Trent
    Posted at 15:46h, 04 December

    For Workout 4, is there a 0:30 rest period after each minute to change plates?

    • Jim King
      Posted at 17:30h, 04 December

      No. Work for first thirty seconds of each minute – 5 Power Cleans + AMRAP T2B, change weight if you want to in the remaining thirty seconds of that minute.

      • Jo Genders
        Posted at 18:24h, 04 December

        You might just need to lift 150kg every round, T-Dawg.

  • Jim King
    Posted at 20:09h, 04 December

    Shredder 62.5 / 47.5
    4pm
    Beast 100 / 70
    Chris M 50 / 35
    Ash M 75 / 45
    Damo I 60 / 50
    Chakkerz 90 / 60
    Nicole M 28 / 15.5
    K*
    Kate P 60 / 35 -45
    Rich S 65 / 40
    Krusher 132.5 / 80
    Dave M 82.5 / 45
    Toby 80
    5pm
    Celia 50 / 35
    Jan 120
    Freeman 100 / 70
    Billi 52.5 / 32.5
    Lans
    Killer 57.5 / 40
    Scharfy
    Deb J 22.5 / 1
    Mullo 60 / 40
    Bel 22.5 / 20
    Lil Leggs
    Patrina
    Zak 35 / 35
    Damo C 85 / 60
    6pm
    Jason A 60 / 50
    Dee 67.5 / 47.5
    Jono S 95 / 70 (PC, 2 x HPC)
    Ed
    JB90 / 60
    Reece K 92.5 PB / 60-75
    Lebeka 35 / 25
    Luke O 60 / 40
    Bec O
    Jad 50
    Jury 90 / 62.5
    Grant dB 100 / 50
    Grant E
    Foxy 110 PB / 60-70

Post A Comment
JOIN TODAY

Enquire Now

Fill out the form below and we will get back to you as soon as we can.

This site is protected by reCAPTCHA and the Google Privacy Policy and Terms of Service apply.