Day 4 Surge Elite Performance & Fitness All-Around
Due to the weather and road conditions, we decided to postpone the run and perform the metcon test today.
WOD:
Option #1
AMRAP 12 Minutes
5 Thruster 105lbs/75lbs
10 KBS 2pd/1.5pd
15 Toe to Bar
Each Round is worth 90 Points, Each Rep is Worth 3 Points
Option #2
AMRAP in 12 Minutes
5 Thruster 95lbs/65lbs
10 KBS 1.5pd/1pd
15 Knee to Elbow
Each Round is worth 60 Points, Each Rep is Worth 2 Points
Option #3
AMRAP in 12 Minutes
5 Thruster 75lbs/45lbs
10 KBS 1pd/20 LB
15 Sit Ups
Each Round is worth 30 Points, Each Rep is Worth 1 Points
Athletes will be allowed to scale within each option of the AMRAP. The given movement and loads will be assigned a given point value listed above. For example if an athlete performs the AMRAP with option #2, but is able to perform Toes to Bar. Each rep of the thrusters and KB Swings in option #2 will count as 2 points but each rep completed for Toe to bar will count as 3 points. Choose wisely talk it over with the coaches, but scaling will be at the coach’s discretion.
“Wittman”
7 rounds for time of:
15 Kettlebell swing, 1.5 pood (scaled to 1 pood)
15 Power clean, 95# (scaled to 65#)
15 Box jumps, 24” box (scaled to 20”)
Time = 15:30
5 rounds complete using:
95 lbs thrusters (2 pts per rep)
55 kettlebells (2 pts per rep)
toes to bar (3 pts per rep)
I think the total score for this metcon is 375?
My WOD for today was:
65# Thrusters (2 points)
35# Kettlebells (2 points)
Toes to bar (3 points)
Total = 417 (5 complete rounds + thrusters, kettlebells, & 4 T2B)
I was happy with this; but a bit taken off gaurd. I thought the thrusters would be the hardest, but it was the T2B that got me!
Hey Courtney I’m stopping by the web site to say thanks for saying you’d marry me! I’ll try to get you a big ole ring! 🙂