Thursday, January 26th, 2012
We hope everyone has taken time to read the info sheet at the gym about TCF's Top Dawg competition. We are ready to get the show on the road and can't wait to see all of our athletes with their game faces on! The first WOD of the competition is noted below and it will be scheduled as the Workout of the Day for next Tuesday, January 31st. If you cannot attend next Tuesday but still want to compete for a chance at the big prize, please send an email to Kimberly@TriangleCrossFit.com
TOP DAWG WOD #1
15 minute AMRAP
10 Hand Release, Over-the-Bar Burpees
15 Sumo Deadlift High Pulls (75, 55)
20 Walking Lunges
The burpees must involve both hands losing contact with the ground after the chest is on the floor. The jump over the bar must start from and finish with both feet; no single-leg hop-overs. SDHPs must be pulled up to the chin and the plates must touch the floor at the bottom. The walking lunges are 20 total and must alternate right, left with the knee touching the floor during each lunge. SDHP weights for the scaled competition are 55 lbs for men and 35 lbs for women. All other movements will be te same. Athletes can perform the WOD one time only on competition day.
Workout of the Day
4 rounds for time:
Run 400m
15 Hand Stand Push Ups
30 Sit Ups
45 Double Unders
Post time to comments.
Julia and Deedee braving the elements at the "War of the WODs".
QUOTE: "Everyone has the impulse to be elite." - Alfre Woodard
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Best...rest...day...ever!
Posted by: Matt | January 26, 2012 at 07:09 PM
Roger that!
Posted by: Josh L. | January 26, 2012 at 07:15 PM
25:56 w/knees on box for hspu & single skips mixed with a few double unders. This was a windy one :)
Posted by: katie | January 26, 2012 at 09:54 PM
28:10 subbing singles for DU's and toes on a box for the HSPU.
Posted by: Steve | January 27, 2012 at 08:17 AM
27:05ish modified HSPUs with 1 abmat
- 1st round of DUs sucked, so I made up for it by getting the 4th round unbroken
Posted by: Lori | January 27, 2012 at 09:18 AM
Only did two rounds of this workout because my old, decrepit knee wasn't very happy with me. HSPUs were to one ab-mat, did 15 GHDs instead of 30 sit-ups. 17:?
Posted by: Kimberly | January 28, 2012 at 04:04 PM