Saturday 09.07.13

Up the rope in a single pull, right Mike?

The No Band rule for pullups expires tomorrow, 09/08!

Saturday Funday where you choose the WOD!

WOD Choices

"Moving Day"

Meet at Ryan's at 10 AM and move some heavy things in and out of a U-Haul.

Rally Point: 417 Monroe St., Muscatine

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1. Feats of Strength

Thruster ladder

EMOTM perform 1 thruster, increasing the load by 10# each minute

10 bars of ascending weights 

Intermediate M/F: 95#-185/65#-155 

Novice M/F: 65#-155/35#-125 

After the athlete has made their final attempt at a weight (successful or not) you may perform maximum: DOUBLE UNDERS(intermediates) SINGLE UNDERS(beginners). Reps will be counted as partial points.

Movement Standards:  

With the bar starting on the ground the athlete will clean the bar, reach a full depth squat and then press the bar overhead. The rep is complete when the elbow, hips and knees are fully locked out. A squat clean is acceptable. The athlete may make as many attempts as possible until the clock hits the top of the next minute. The rep must be complete before time is up 

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2.Sprint Sprint Sprint! 

7 minute time cap. Seconds will be added to the score for incomplete reps

21 Calorie row 

15 Burpee box jump (24"/20") (Novice: burpee step-up 24"/20") 

9 Cleans (135/95) (Novice: 95/65) 

15 Burpee box jump 

21 Calorie row 

Movement Standards:

Row: This event will begin with the athletes sitting on his/her rower. Feet may be strapped in. Hands must be off the handle. The damper may be set to athlete preference.

Burpee box jump: The chest must make contact with the floor then the athlete must jump/step-up and show control on top of the box with full hip and knee lock out 

Clean: The bar must leave the ground each rep and be caught in the front rack position with the hips and knees locked out and the elbows in front of the bar. The clean may be a power, squat or split. 

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3. Strong & Fast 

10 min time cap; seconds will be added to the score for incomplete reps; the run is scored as 1 rep

15 Deadlifts (225/135) (Novice: 135/95) 

800m run 

15 Deadlifts 

Movement Standards:

The athlete will begin from a standing position in front of his/her bar.

Deadlift: Each rep must come from the ground and must reach full lock out with the knees and hips with the shoulders behind the bar.