Monday, August 27, 2012

August 27th, 2012

Qualifier WOD #1 for Diamond of the Tough 

A. 10 minutes to establish 3rm Back Squat

Rest exactly 3 minutes

B. “Cindy” Amrap in 20 minutes:
5 pullups 
10 hand –release pushups w/ feet on 25 lb. plate
15 air squats

Push-ups w/ feet on 25# plate- The rep starts at the top push-up with arms at full extension and both feet on the plate. Athlete then lowers chest to ground and must lift both hands off of the ground before pressing back to full arm extension. During this movement the hips and thighs can NOT touch the ground.

A. 350 lbs. (5 lb. PR)
B. 16 rounds + 5 pull-ups + 3 push-ups (488 total reps)

Entered into an on-line competition that my lead to an competition in Santa Cruz, CA at the end of September.  This is the first qualifier WOD of three WODs.

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