Feb 18, 2015

2-19-15 WOD

7 Minute AMRAP:

You have 7 minutes to complete as many rounds and repetitionsof the following:
  • 5 Front Squats
  • 7 Bar Facing Burpees

Movement Details - Men

7 Minute AMRAP of:
Level III (3)
5 Front Squats at 155 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 95 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 65 lbs
7 Bar Facing Burpees

Movement Details - Women

7 Minute AMRAP of:
Level III (3)
5 Front Squats at 115 lbs
7 Bar Facing Burpees
Level II (2)
5 Front Squats at 65 lbs
7 Bar Facing Burpees
Level I (1)
5 Front Squats at 35 lbs
7 Bar Facing Burpees

Movement Standards

Front Squats
This movement begins the barbell in the front rack position, how you get it there is irrelevant, but no racks are allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the top of the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on. The athlete may also perform a full Squat Clean, which is especially useful for the first rep when taking the bar from the floor.
Bar Facing Burpees
Each Bar Facing Burpee must be performed perpendicular to and facing the barbell. Your head cannot be over the barbell when the chest is in contact with the floor. The chest and thighs touch the ground at the bottom. You must jump over the barbell from both feet and land on both feet. One-footed jumping or stepping over is not permitted. The next rep will then begin on the opposite side facing the barbell. One footed jumping or stepping over the bar is permitted for Level 1 only.


Challenge: 15 Min: Clean + Split Jerk X1
50% 60% 70% 75% 80% 85% 90% (base % from the lower of the two. Stick to the %)
If you are doing to Lurong Paleo challenge then there is no need to do todays challenge!

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