Lurong athletes, weigh-ins, measurements and WODs 1, 2, and 3 are all due on Sep. 29, 2014 at 11:59pm EDT.
We will be running WOD 1 tomorrow (9/15/2014) so if you would like to be judged please come in and let us know. We will be weighing in, measuring, and judging WOD 1 from 1:30pm to 7:30pm. We will have a sign in sheet for the order of judging.
WOD 2 will be judged on Wednesday (9/17/14) from 1:30pm to 6:30pm. Weigh-ins and measurements will also be taken at this time.
WOD 3 will be judged on Saturday (9/20/14) from 10am to 12pm. Weigh-ins and measurements will also be taken at this time.
WOD 1 will be judged on Monday (9/22/14) from 1:30pm to 7:30pm. Weigh-ins and measurements will also be taken at this time.
WOD 2 will be judged on Wednesday (9/24/14) from 1:30pm to 6:30pm. Weigh-ins and measurements will also be taken at this time.
WOD 3 will be judged on Saturday (9/27/14) from 10am to 12pm. Weigh-ins and measurements will also be taken at this time.
Saturdays will also be used to make up any missed WODs. You will only be allowed to make up 1 WOD per Saturday so if you miss the days we are judging please plan accordingly. Also please do not take advantage of this Saturday make up day. This is for those who can not get in due to work or emergencies.
If you have any questions Please post them to our NSXFit Lurong Paleo Challenge Competitors Group.
If these times do not work AT ALL for you, please get with Coach Leo. Just remember he might have some motivational consequences for you.
WOD:
13 Minute AMRAP of:
10 minutes of work time with 3 minutes of built in rest time. The athlete's score is the total number of reps completed.
4 Minutes of Max Calorie Row
1 Minute Rest
3 Minutes of Chest to Bar Pull Ups
1 Minute Rest
2 Minutes of Back Squats
1 Minute Rest
1 Minute of Shoulder to Overhead
Movement Details - Men
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 165 lb Back Squat
1 Minute Rest
1 Minute- 135 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Movement Details - Women
Level III (3)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Chest to Bar Pull Ups
1 Minute Rest
2 Minutes- 115 lb Back Squat
1 Minute Rest
1 Minute- 95 lb Shoulder to Overhead
Level II (2)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Pull Ups
1 Minute Rest
2 Minutes- 80 lb Back Squat
1 Minute Rest
1 Minute- 65 lb Shoulder to Overhead
Level I (1)
4 Minutes- Row for Calories
1 Minute Rest
3 Minutes- Jumping Pull Ups
1 Minute Rest
2 Minutes- Air Squats
1 Minute Rest
1 Minute- 45 lb Shoulder to Overhead
No comments:
Post a Comment