Tuesday, April 21, 2009
Workout of the Day
Make Up Day: Make up a missed workout. Make up your own workout. Or try this:
Dirty South WOD#1
3 minute Max Points Suicide Run
Rest 2 minutes
3 minute Max Rep Deadlift (275/185)
3 min Suicide Run Rules & Scoring:
From a start finish line A or B the participants will continually run out and back to cones and tape line set at 10‐20‐30‐40‐and 50 yards out. As each participant reaches a cone/tape line they will be awarded a point value by their judge (10yds 1pt, 20yds 2pt, 30yds 3pt, 40yds 4pt and 50yds 5pt). The participant HAND must touch the track past the tape line to be awarded the points at both the cones and start/finish line. The suicides are run in order of closest cone to furthest cone and then back to closest cone, no skipping order. Up the suicide ladder then back down accumulating points as you complete each cone i.e. 1pt, 2pt, 3pt, 4pt, 5pt, 4pt, 3pt, 2pt, 1pt, 2pt, 3pt. 4pt, 5pt, 4pt, …….. for 3 min.
3 min Max Rep Deadlift (275lb/185lb) Rules & Scoring:
Participants will deadlift set weight from ground to standing at full extension of knees and hips with shoulders behind bar. Participant must control (hands on) the weight returning to the ground, then partial release the bar and show 8 fingers for each rep. No bouncing of the weight will be allowed thus the finger release, thumb and palms may remain on bar. Any gross or questionable infraction of the standard of movement will result in loss of repetition.
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