October 22, 2012

Octoberfest Obliterated

Had a Great Time and Great Showing at OctoberFest Obliteration IV!  Great wods, Great competition,  Great Job CFCP.


From Octoberfest Obliteration IV
dynamic movement prep
6 of each
lunge stretch
leg cradle
hand walks
pvc arm circles
Leg swings.

Group warm up
6 count burpees
10 each of
high knees
butt kicks
bottom squat hold 30sec-1 min (first round only)
push ups (2nd round hand release)
Shoulder internal/external rotation

50 n 50 ghd


For quality
20 strict toe 2 bar
20 kipping toe 2 bar

WOD 1 – Don’t Be A Jerk
For Max Reps:
1 minute Max Jerks (m:185lb,w:125lb)
6 minute Max Burpees (emom, 5 Box Jumps) (m:30in,24in)
1 minute Max Jerks (m:185lb,w:125lb)

Athlete will perform as many shoulder to overhead reps as possible in 1 minute. Athlete will then complete as many burpees as possible in 6 minutes, but the athlete has to stop and perform 5 Box Jumps every minute, on the minute (5 total times). (No box jumps the first minute)

After 6 minutes of Burpees, Athlete will complete another minute of as many shoulder to overhead reps as possible in 1 minute.

1 Shoulder to overhead = 10 points
1 Burpee = 1 point
Box Jumps = 0 points

Scaled/masters was 135/95 and for box 24/20.

MaD Mobi
Shoulder bully
Thoracic extension
Calf stretch
Single knee to chest.

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