"The Final Series" (Comp WODs)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 reps of each movement from Event 2 with light barbell

*10 Pull-Up

*10 Burpee

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“Legendary Competitior: The Final Series” 

(Cerritos College - 12/13/2014)

EVENT 1: “The Clean & Jerk Ladder”

Tabata #1: 8 Rounds of :20 ON/ :10 OFF

*Within ea. 20 sec. period: 1 x Clean & Jerk (AHAP = As Heavy As Possible)

SCORE = Total Work Completed (load x total # successful reps @ that load)

(i.e. 135# x 8 reps = 1080)

-2 min. REST-

Tabata #2: 8 Rounds of :20 ON/ :10 OFF

*Within ea. 20 sec. period: 2 x Clean & Jerk (AHAP)

SCORE = Total Work Completed

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EVENT 2: “Barbell Bonanza”

20 min. AMRAP (12 min. LC: TFS time cap) -

*400m Run

*20 x Deadlift

*20 x Hang Power Clean

*20 x Front Rack Lunge

*20 x Push Press

*20 x Back Squat

*100 x Double-Under

Comp: 135/95

Perf: 115/75

Mast: 95/65

Fit: 65/45

*The competition is enforcing a strict 12:00 time cap.  We will note Total Reps Completed at the 12:00 mark, but our athletes will have 20:00 to complete the assignment as many times as possible.

SCORE = a) Total Reps Completed at 12:00 + b) Total Rounds + Reps Completed within 20:00

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EVENT 3: “Floater”

3 Rounds For Time (5 min. LC: TFS time cap) -

Comp: 10 x Pull-Over + 20 x Power Snatch (115/75) + 40 x GHD Sit-Up

Perf/ Mast: 20 x C2B Pull-Up + 20 x Power Snatch (75/45) + 40 x V-Up

Fit: 20 x Pull-Up + 20 x SB Ground-to-Overhead Toss (30/20) + 40 x AbMat Sit-Up

*The competition is enforcing a strict 5:00 time cap.  We will note Total Reps Completed at the 5:00 mark, but our athletes will complete 3 rounds of the assignment for time (20 min. cap).

SCORE - a) Total Reps Completed at 5:00 + b) Time to Complete 3 Rounds