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Ready to Rumble?

16
May

Ready to Rumble?

Deadlift 

Here are the workouts for our 2009 Affiliate Team Tryouts. Weekend Agenda and Rules will be posted tomorrow. Much thanks go out to Orie Shafer and Brandon Jackson for creating these great workouts. Good luck everyone!

Men W.O.D. #1                        

– For time: 21-15-9 repetitions of:

-Thruster (115#)

-Chest to Bar Pull-ups

Men W.O.D. #2

-For time: 4 rounds of:

-400 Meter Row

-Power Clean (155#) x 15

-Ring Dip x 15

Men W.O.D #3

-For time: 15-10-5 repetitions of:

-SDLHP (95#)

-18" Target Burpee

Men W.O.D. #4

-For time: 4 rounds of:

-Deadlift (250#) x 12

-200 Meter run

-Overhead Squat (95#) x 12

-200 Meter run

-The final 200 Meter run will be performed carrying 2 50 lb. dumbbells (farmer's walk).

Women W.O.D. #1

-For time: 4 rounds

-Squat Clean and Jerk (100#)

-Chest to bar pull-up

-Repetition scheme is (4,10) (6,8) (8,6) (10,4)

Women W.O.D. #2 Multi Event

Phase 1 is a 200, 400, and 800 Meter Sprint. Rest periods will be 1 and 2 minutes.

-4 minute rest, then Phase 2

-Max repetitions of "overhead anyhow" in 1 minute (85#). 60 seconds minus total reps= score. 2 minute rest then:

-Max repetitions of "hurdle burpees" in 2 minutes. 120 seconds minus total reps= score. 3 minutes rest then:

-Max distance sandbag drag (100#) in 3 minutes. Hash mark every 6 ft.= 1 second. 180 seconds minus total hash marks= score.

Women W.O.D #3

-For time

-3 rounds of Deadlift (185#) x 5, Thruster (65#) x 10

-Row 600 Meters

Women W.O.D. #4

-For time

-100 yard Bear Crawl, 20 Squat Jumps

-100 yard Sandbag run (50#), 100 yard backwards run, 100 yard Sandbag run (65#), 20 Squat Jumps

-100 yard Sandbag run (50#), 100 yard backwards run, 100 yard Sandbag run (65#), 20 Squat Jumps

-100 yard Bear Crawl

2 Responses

  1. bret

    Orie – Did you see that your blog is linked on crossfitfootball.com???

    AWESOME!

    Also, I am glad I am not gearing up for those WODS. Yikes. Good Luck All!

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