13 February 2015

Friday, February 13, 2015

Housekeeping…

If anyone wants to go spectate in Liverpool tonight, do it! I believe there will be some kind of after party but keep in mind your big Saturday…speaking of…the information you’ve been waiting for…

Unbroken Hearts Team Competition WODs (subject to last minute changes, but hopefully not J)

WOD #1:

8 Minutes to find 1RM Clean (may be squat or power, but will start from the ground-find the heaviest!). Combined weight of both athletes= score. One athlete working at a time, shared bar. Split time as you need, as many or few reps/attempts as you choose. Athletes must announce each weight attempted aloud to judge prior to attempting a lift and wait for judge confirmation of weight and go signal.

WOD #2:

12 Minute AMRAP – Athletes may split reps how they choose. Working athlete must stay inside designated work area and hands must be tagged upon switch.

20 Shoulder to Overhead (95/135) (95/65)

30 Box Jumps (24/30) (20/24) Scaled= step ups and/or step downs are allowed, RX=two foot take-off required. Stepping down is allowed.

40 Calorie Row

Score=total reps completed

WOD #3

RX- 6 Minute AMRAP- Pullups (chin over bar)
One work, one rest, tag hands at switch. *more rules to follow

SCALED- 6 Minute AMRAP- Wall Balls (12/16)
One work, one rest, tag hands at switch. *more rules to follow

Important Details:

Please plan to arrive anytime between 7:15am-7:45am. You may use this time to warmup in the designated warmup area. We will be going over additional movement standards/rules promptly at 7:45. Once heats start, designated warmup area will be for teams on deck.

Heat 1 will start at 8:00am.

Here is the schedule for WOD 1.

Heat 1 (RX heat) 8:00

Amanda/Kristen

The Lady Killerz

Buns & Guns

Heartbreakers

Heat 2 (scaled) 8:15

Over Thinkers

Scaled As Hell

Weights over Dates

The WOD Squad

Heat 3 (scaled) 8:30

Shawn/Scott

DILFS

Steve/Pat

Mark/John

Heat 4 (scaled) 8:45


Team +

QUEENS OF HEART

MILFZ

 

Workout of the Day

13 February 2015

15 Minute AMRAP
8 Front Squats
8 Hand Stand Push Ups

 

Posted By D. Soprano ;-)

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Email Us
50 Main St
PO Box 146
Cortland, NY 13045
(607) 299-4926
Open Hours:
Mon-Fri- 5:30am-10:00am, 4:30pm-7:30pm
Sat.- 8:00am-11:00am