WODs for Mon. Nov. 26 through Sat. Dec. 1

November 25th, 2012
by:

Our Kids 4 Week Winter Session starts this week.
Talk to one of our trainers about signing up your kids.

Decathlon Week

This week we will be running our FTX Decathlon.
In order to have more of you participate, we will be running the Decathlon all week versus just on Saturday.
For Monday through Wednesday we will be performing 3 of the events each day.
Thursday will be a make-up day for any of the events you may have missed or want to re-do.
Friday will be dedicated to “Fran”, which is the 10th event.
Saturday will be another make up day or re-do day for any of the events.
In addition, we will have a series of 2 minutes challenges for all to perform throughout the week. These 2 minute challenges are good benchmarks for a variety of exercises. Perform as many of these challenges throughout the week as possible.
Important Note: Each event/challenge may only be attempted for a score at most once per day!

Everyone will perform the group warm-up. We will also give athletes a few minutes to warm-up and practice for the various events.

Monday

  1. 1 RM Squat Snatch – 3 attempts (Modification – Power Snatch)
  2. 40 YD Dash – 2 attempts
  3. Max Height Box Jump – 4 attempts

Tuesday

  1. Triple Broad Jump
  2. Max. Burpees in one 1:00
  3. Max. Set of Double-Unders – 3 attempts

Wednesday

  1. 400m Dash
  2. 60 Yard Sled Pull – 200#, 155#, 110#
  3. Softball Throw – 2 attempts

Thursday
Make-up or re-do any of the Decathlon events and do more of the 2 minute challenges. Remember, each event/challenge may only be attempted for a score at most once per day!

Friday
“Fran”
For time:
21-15-9
Thrusters 95#/65# (Weights for modifications – 75#/45# & 45#/30#)
Pull-ups

Saturday
Make-up or re-do any of the Decathlon events or 2 minute challenges. Remember, each event/challenge may only be attempted for a score at most once per day!

2 Minute Challenges:

  1. Max. # of Push-ups (Range of motion is chest touching floor to arms completely locked-out.)
  2. Max. # of military sit-ups (Anchored, with arms crossed across chest and hands on shoulders. Range of motion is from lying all the way down with shoulders on floor up to elbows touching top of knees. Hands may not move from shoulders.)
  3. Max. # of Strict Pull-ups w/o coming off bar (Range of motion is from a complete hang with arms fully extended to chin coming above bar. Grip may be either forward or backward facing. Once you come off the bar you are done regardless of time remaining. No kipping.)
  4. Max. # of any style Pull-ups. (Range of motion is from a complete hang with arms fully extended to chin coming above bar. Grip may be either forward or backward facing. Once you come off the bar you are done regardless of time remaining. You may do strict, kipping, butterfly or any combination thereof.)
  5. Max. # of Toes to Bar (Range of motion is from feet being behind center line to touching the bar. You may come off the bar during this challenge.)
  6. Max. # of Wall Balls 20#/14# 10’/9′) (Range of motion is from a squat where knee is higher than crease of hip to middle of ball touching 10′ or 9′ mark.)
  7. Max. # of meters rowed
  8. Max. # of HSPU (Range of motion is from head touching ground to arms fully locked-out.)
  9. Max. # of Indian Sit-ups
  10. Max. # of Burpees
  11. Max. # of Double-unders or Singles
  12. Max. # of Box Jumps 20″/16″
  13. Max. # of 135 lb. Clean and Jerks (Weight touching ground to completely overhead in the locked-out position) Level 1/2 only!
  14. Max. # of Muscle-ups ring or bar (Range of motion is from a complete hang with arms fully extended to a fully locked-out position above the rings or bar.)

In addition, to the 2 minute challenges you can also perform “Baseline” to measure your improvement since the last time you did it.

 

Point System:
# of participants minus the 1 less the Rank on that event
(Example: If there are 20 participants the 1st place finisher gets 20 points, 2nd place gets 19 points, 3rd place gets 18 points and so on…)
1st Place= # of participants
2nd Place= # of participants minus 1
3rd Place= # of participants minus 2

We will also post top three male and female athletes in each of the 2 minute challenge categories.

The most important thing is tracking one’s own progress. If you improve by the next decathlon your doing right.

Each event will be done in the written order with a short rest time to get ready for the next event.

  • The Squat Snatch must be caught in a low squat in order to count. This is NOT a power snatch followed by a squat. A power snatch would be a modification, which would mean that all athletes performing the squat snatch would be scored higher than the heaviest power snatch.
  • The Triple Broad jump is for total Distance.
  • The Max Height Box Jump is from a static position, no stepping, running or double hopping are allowed.
  • Burpees finish with a small hop and an overhead clap. Your feet must leave the ground.
  • Double Unders are scored by the single highest set achieved, NOT the addition of the three sets.

Most events are counted/scored and recorded by each individual athlete on the honor System. Score sheets will be provided for you to record your Decathlon event scores and 2 minute challenge scores. A trainer will time the Sprint, 400m Run and Sled Pull as well as measure the Softball Throw and Triple Broad Jump. The main clock will be utilized for athletes to check themselves on their 1:00 movements for reps (i.e. Burpees for1:00) as well as for the final event For Time. The final event has a drop dead time of 10:00. If you do not finish in 10:00 you will record the reps completed within those 10:00.