Ok, kids. Here’s what I need posted:
WOD 1: Time
WOD 2: Time
WOD 3: Rounds Plus Reps
WOD 4: Heaviest Weight Completed
WOD 5: Total Reps of EACH Movement
Laura actual said she’d make score sheets for the next time we do this. Maybe I should ask for video submissions. Thoughts?
“The Worldwide Outlaw Open Championship Event of the Universe”
-All work will take EXACTLY one hour. Begin your clock with the first WOD and leave it running throughout all WODs.
-We will be using the CrossFit Games scoring system. You MUST post your work to the blog (theoutlawway.com) by Sunday @ 5pm to be in the running for the title of “Champion of the Universe”. Our winners will be announced Monday.
-I would LOVE as much video as possible.
WOD 1 (beginning @ 0:00):
Notes: HSPU are games/regionals standard. Ab-Mat between 25# plates. Plates must be touching the Ab-Mat and hands must be somewhere on the plate. Kipping IS allowed.
*Rest the remainder of 20 minutes from the moment the clock started. IE – if you finish in 8 minutes you will rest 12 minutes. Begin WOD 2 at exactly 20 minutes.
WOD 2 (beginning @ 20:00):
Row 50 Calories for time.
Notes: ALL dampers MUST be set on 4.
*Rest the remainder of 5 minutes.
WOD 3 (beginning @ 25:00):
6 minute AMRAP of:
4 Deadlifts @ 330/220
8 Lateral Barrier Burpees (over the bar)
12 Wall Ball 20/14lbs
Notes: Gentlemen; build your deadlift bar with 4-45# 2-25# 4-10# 2-5# and 2-2&1/2# plates. Ladies; build your deadlift bar with 2-45# 2-25# 2-10# 2-5# and 2-2&1/2# plates.
*WOD 4 begins as soon as WOD 3 ends – there is no written rest.
WOD 4 (beginning @ 31:00):
14 minutes (until 45 minutes total) to:
Establish a 1RM 2 Position (hang/full) Squat Snatch.
Notes: Only the weights that were used to complete WOD 3 may be used to complete WOD 4. Today’s definition of the hang will be anywhere above the knee – the pause is optional. The 2 reps must be consecutive, unbroken, and touch & go. You may make as many attempts as you choose.
*Rest 4 minutes.
WOD 5 (beginning @ 49:00):
3 rounds of:
1 min Max Effort Front Squats 185/135lbs
-rest 1 minute-
1 min Max Effort Muscle-Ups
-rest 1 minute-
For total reps.