Saturday 100731

Rest day so head on over to Greeley for the Battle Ready Open!!! For those competing:

Workout 1:  Yuri Gone Bad!!!

Three 4 minute rounds with 1 minute rest between rounds. 

1 minute for max reps of:

Rowing for Calories

Log Thrusters (45lb Women/65lb Men)

Shoot through (check the Jeff Tucker video for a demo)

Tire strikes with a sledge hammer (10lb Women/14lb Men). 

Score is total reps for all three rounds is the score.

Workout 2:  Amos' Leg Burner

Part a:  7 minutes As Many Reps As Possible. of

8 Dumbbell Push Press (25lb Women/45lb Men)

20 yard Farmers Carry

8 Dumbbell Front Squats (25lb Women/45lb Men)

20 yard farmers carry. 

Athlete's will start with a set of dumbbell's on the floor.  Upon hearing "Go" pick up the dumbbell's and do 8 Push Press, without putting the Dumbbell's down farmers carry them 20 yards to a designated area.  Without putting the dumbbell's down do 8 Front Squats, without putting the dumbbell's down farmers carry them back to the Push Press area and repeat for max reps in 7 minutes.  If at any point the Dumbbell's are put on the ground to rest there will be an immediate 3 Burpee Penalty.  Score for Part A will be total reps in 7 minutes.

Part b – 3/4 Mile road run.  At the end of Part a Athlete's will hear the call of "time" at 7 minutes.  Immediately stop where you are and exit out the parking lot and begin the road run course (the course will be mapped out for everyone).  Run score will be a maximum of 105 points (5 minutes or under) and decrease by 5 points every 20 seconds with a cut-off time of 12 minutes (3 points).

Alright everyone, the WODs are posted and they look great! There is nothing on there that you guys are not ready for. Blake and Amos (and Yuri!) did a great job coming up with some unique WODs. But you've been preparing for this since you stepped through the door. We train for the unknown and the unknowable. We lift heavy, we lift light, we run far, we run short, we squat, press, clean, deadlift, thruster, push, pull, drag, sweat, and bleed. You're ready for this. Fuel well, rest well, and bring it!