W.O.D. Wednesday 6/20/18

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Jun

W.O.D. Wednesday 6/20/18

If you are interested in a local team competition, we will have several athletes aiming to compete in one called Heart of America Team Competition, held at the end of September.  The registration is this coming weekend, so if you are looking to gather a team of 4 which is 2 guys,2 gals… make sure to look over the website or facebook page for this event and get your team registered as this event sells out quickly. It is a little spendy… FYI.  Also, this is slightly more competitive than many area competitions, so scaled will be what many would consider RX and RX will be what many would consider Comp RX at our gym.

Event Details

Here are the divisions and time to register…

RX Team Registration: Friday, June 22 at 5pm

Scaled Team Registration: Saturday, June 23 at 5pm

Masters (35+) Team Registration: Sunday, June 24 at 5pm

Coaches – this is a great time to assist athletes with progressions and cues to get to the next level on their pullups!

Gymnastics Conditioning – 12 min cap

*Athletes- consider tracking what you do here, and then 6 months from now see where you have came from.

For time…

Comp RX – 5 sets of 6 Unbroken Ring Muscle-ups

*You must only complete 6 at a time, unbroken.  No more, no less.  Rest as needed between sets but you are being timed.

RX- 5 sets of 6 Unbroken Bar Muscle Ups OR 12 unbroken chest to bar pullups

*You must only complete 6 or 12 at a time, unbroken.  No more, no less.  Rest as needed between sets but you are being timed.

Scaled – 5 sets of 12 pullups, jumping pullups, banded or barbell pullups (based on your ability level)

*You must TRY to complete 12 at a time, unbroken.  No more, no less.  Rest as needed between sets but you are being timed.

Your score will be a check that you have attempted this above, and what version you completed.  If you tried RX but could not finish, you will choose scaled, but write that you started with RX on the board or on SugarWOD notes!

Conditioning WOD – 13 minutes

As many rounds + reps as possible in 13 minutes of…
7 Deadlifts 275/185
10 Box Overs 24/20
13 Ring Rows (RX- parallel to ground, leg straight, arms fully extended, chest has to touch rings)

*This will be sneaky. Guaranteed that the ring rows will be the hardest part. 🙂

Post which version of gymnastics you chose or attempted and note what you completed or scaled, then post rounds + reps of AMRAP!

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