Saturday, January 19th 2013

OC Throwdown - Day 2


WOD #3

For time:

3 Rounds of
8 Shoulder-to-Overhead - 190/125 lbs
14 pistols

Then 3 Rounds of
8 Front Squats - 190/125 lbs
16 GHD Situps

Then 3 Rounds of
4 Ground-to-Overhead - 190/125 lbs
2 Rope Climbs/Cargo Net


WOD #4

Clean Ladder

Men - 245, 255, 265, 275, 285, 295, 305, 315, 325, 335, 345, 355, 365, 375, 385 lbs

Women - 140, 150, 160, 170, 180, 190, 195, 200, 205, 210, 215, 220, 225, 230, 235, 245 lbs

* One clean every :30 seconds with heavier barbells. Athletes have :20 seconds to lift at each station, then will have :10 seconds to transition. In the event that you miss a lift or know it is beyond your capability the athlete has the opportunity to do as many double unders as possible to increase his or her score.  If more than one athlete completes final bar sudden death will be done with heavier barbells at the conclusion of the workout.