FESTIVUS GAMES WODs and WOD 7.30.12

Below are the WODs I will have to do this coming Saturday August 4th from 9am-5pm at Fearless Athletics for the 2012 Festivus Games!!! It'd be great to see everyone come out. It is sure to be a great day!!!

1.novice and intermediate-. 2k row. You need to record the smallest unit of measurement (hundreths). This should help us avoid a potential tie.

2. novice and intermediate-(Feat of strength)-establish a 1 rep max deadlift in 10 minutes, you can drop the deadlift once you are at full extension.

3. Novice- chipper 10 minute cap (as many REPS as possible) 10 burpees, 20 jumping pull ups, 30 sit ups, 40 kb swings (35/26 lbs), 50 air squats, 200 single unders. (kettlebells are overhead and in line with the ears. Kb’s do not need to be perfectly bottoms up)

If an athlete completes 1 full round they start over and go until 10 minute cap is achieved. Jumping pull up standard (when standing on plates with arms at full extension wrist should be at bar height. (knee bent to the approximate height when one receives the bar on a power clean)

3. Intermediate (chipper – 10 minute cap) as many reps as possible. 10 burpees, 20 pull ups, 30 sit ups, 40 kb swings (53/35 lbs), 50 air squats ,100 double unders . Pull ups are not scaled. Chin must be clearly over the bar and at the bottom the arms must reach full extension. Same rules for Kettlebell swings.

SKILL:

GHD sit-ups

3x12

Ring push-ups

3x8

MET-CON:

3 rounds:

2 minute AMRAP:
185# Deadlift
-rest 30 seconds


2 minute AMRAP:
Burpees
-rest 30 seconds                                                                                                                                       


2 minute AMRAP:
DB Shoulder to overhead, 50#
-rest 30 seconds

Post total reps for each movement to comments.