Tuesday, February 9: Rest Day WOD and Sectionals!

So the WOD's for sectionals have been announced and they look interesting to say the least. So here they are and also here's a little active rest day WOD I did.

2010 Midwestern Sectionals

WOD 1: "THE AIR FORCE WOD"

For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats

Men will use a 95lb barbell. Women will use 65lbs. Each athlete must do four burpees at the beginning of every minute before moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will complete their rep and then start their four burpees. There is a 20min cap.

The athlete is allowed to rest the entire minute once he/she has completed his/her burpees. If an athlete decides to scale down his/her WOD or does not finish in the allowed time the athlete will be given a DNF. Judges are looking for full range of motion (ROM) on all skills, which will be explained at the event.

WOD 2:
Complete as many repetitions in five minutes as you can of:
Clean and overhead

Men will use a 155lb barbell, women 105lbs. You must start from the ground and have the bar in rack position before jerking it. You can press, push press, push jerk, or split jerk to get it up.

WOD #3
This will be announced on Saturday after the completion of WOD #2.

Here's my WOD today...

10 Rounds, not for time (but as little rest as needed) of:
250m Row
20 Knees to Elbows
1 Minute Plank Hold

Rowing times were between 1:49/500m and 1:26/500m. All knees to elbows were unbroken.