WOD 10/09/15
8 Minutes of Hip/Hip Mobility (click links for more detail)
A- WU- 6 Minute AMRAP @70% RPE of: 200M Run/5 Chin Up (band assisted)/10 Ring Row/15 Goblet Squat (HBD)
B- Squat- 8/8/8 @ 60% of 10/06/15 (Tempo:2/0/X/1); 2 Minutes Rest Between Sets
C- 4 RFT of: 50′ OH Walking Lunge (45/25 or 35/15#)/15 Burpee/20 Calorie Row
Post your scores to the Whiteboard.
Wodapalooza intermediate athletes
Wod 3
7 min amrap
Push Press (95lbs for men & 65lbs for women)
Pull-ups
Was supposed to be hspu but intermediate doesn’t get them. :/
Wod 4
For time
30 Calorie Row
30 Wallballs (20lbs, 14lbs)
30 Toes to Bar
30 Deadlifts (155lbs, 105lbs)
30 Burpee Box Jump Overs
30 Deadlifts
30 Toes to Bar
30 Wallballs
30 Calorie Row
Don’t see it up there so for reference, WOD 3 rep scheme is 21-15-9… Sooooo… It’s legless Fran. Woo!
Amrap 7
21/15/9
Push press (95/65)
Pull ups
It’s also a 10′ target for both men and women on wall balls.
Correct 10′ targets. Make sure you read the score cards posted online to ensure you are doing the wod exactly how it is intended. Good luck to everyone. And hopefully you don’t have to do these back to back.
Weird tie breaker for Wod 3
*Tie-break: Total time from start to completion of the 1st round of 15 reps.
Does any one have any thoughts strategies for these wods. Let’s here it
Hear*
This is really weird. How do you call it? Do you have to start a stopwatch when you come off the 21 pull-ups or can you just call it off the running clock? Judges need to be prepared either way.
As for strategy, I’d say:
– if UB, focus on being relaxed through 21 and then sprint through that first 15’s
– if not UB, come off the pull up bar at 20 reps, shake it out, hit the last 1 then sprint through the 15’s
…if you’re really serious about maximizing your position on the leaderboard
Ugh, I just read the FAQ they released at noon today! And you can disregard my above comments.
The Tie-Breaker is from GO until completion of the round of 15’s.
So, just go all out. No strategy.
I think they mean from 0:00 to when you finish that 15th pull up
Also not to be a broken record but their website is hot garbage. Just sayin.
Preach. “I literally can’t even” with that website.
Someone needs to hack them and fix the leaderboard for them. Lmao
Due to the nature of the WODs that were announced tonight, we think it is best to change the schedule for WPZ this week.
Changes are as followed:
WOD 3 the AMRAP complete this in any class on Friday, as part C of the WOD
WOD 4 the chipper on Sunday at 12pm Comp team time..
To be clear, we are going to cancel WPZ on Mindbody for Saturday…
A) 6 Minute AMRAP of : 5 Chin Up (band assisted)/10 Ring Row/15 Goblet Squat (20kg)/20 USSR KBS – 3rds
B) Squat- 3×8 @ 185lbs (Tempo:2/0/X/1)
C) Wodapalooza #3 (Intermediate) – 142/2:18
D) 3rft of : 8ea KB Snatch (24kg)/500m Row – 9:53 (I think)