I was going to use video of Jason doing 5 plus rounds of the conditioning work for 120921, but to be honest—I fell asleep while watching it. Weeeeeee… Jason, doing Burpees, and Deadlifts… Did you know he’s a single-father-lawyer-games-competitor that looks amazing with his shirt off and has impossibly perfect hair? No?
Instead I have a video that is representative of a new trend. We saw a few of these type videos during our testing week, and now I believe it has become a full on “thing”. I’m going name it the It’s Not Gay—It’s A PR style celebration.
Mike Poppa’s friend Stu snatched 165# when he first joined Mike’s gym, Real Fitness Sarasota. Four months later he accomplished a lifetime goal of snatching 225#—and Mike Poppa spiked a PVC/air guitar. Don’t worry boys, it’s not gay—it’s a PR.
Saturday 60 minute competition.
*This entire effort should be completed with one, one hour running clock. The work and rest intervals are written into the hour time frame. Please post scoring for each individual WOD.
WODs 1&2 (beginning @ 0:00):
-rest 4 minutes-
For total working time.
Notes: Any damper setting is allowed.
During the WOD 1 4 minute rest interval complete…
Notes: This time begins immediately when the first 500m Row is completed.
*Rest the remainder of the first 10 minutes.
WOD 3 (beginning @ 10:00):
10 minutes to establish a 1RM Clean & Jerk.
Notes: Any style (power/squat/split/push) is allowed.
WOD 4 (beginning @ 20:00):
4 rounds for time of:
3 Rope Climbs 15′
30 Pushups (hand release)
15 GHD Situps
*When finished, rest the remainder of the 20 minutes.
WODs 5&6 (beginning @ 40:00):
In 10 minutes complete (using alternating sets):
WOD 5: 3 X Max Effort Front Squats @ 225/155#
WOD 6: 3 X Max Effort Pullups
(WOD 5) Front Squat sets begin when the bar is taken out of the rack. The athlete may hold the bar in the front rack as long as they want. The set ends when the bar is placed back on the rack or dropped.
(WOD 6) Pullup sets begin when the athlete hangs from the bar with their feet off the ground. The athlete may hang on the bar as long as they want. The set ends when the athlete’s feet hit the ground.
WOD 7 (beginning @ 50:00):
10 minute AMRAP of:
15 Push Press 115/75#