Upper East Side

This is what you have been all waiting for. The workouts!

Workout 1

2 mins Max clean and Jerks (95/55lbs)

1 min rest

2 mins Max Clean and Jerks (135/95lbs)

1 min rest

2 mins Max Clean and Jerks (185/125lbs)

Standards: You will have two mins to clean and jerk as many reps as you can. You will then get a one minute rest. If you are able to proceed to the next round you must add the weight yourself. No one is allowed to touch your weights or barbell. The judge may only touch the bar if it may interfere with another athlete.

You must show control at the top of the jerk for it to be considered a full rep. At the top of the movement elbows and knees locked out with control of the barbell.

If you cannot handle the prescribed loads you can scale. Scaled reps will not count towards your score for the final WOD. You will still be able to accumulate points based upon reps that will go towards you final overall scoring.

Workout 2

3 rounds for time

15 Wall balls (20/14lbs) 10ft target Men 9ft target women

15 Burpee box jump overs

15 calorie row

Standards: The target for men is 10 ft, for women 9ft. The middle of the ball must touch the line for it to be considered a rep.

The burpee box jump over. The athlete must either jump over the box or when jumping on the box place both feet on it for it to be considered a rep. Stepping over the box will not be counted as an RX rep. The chest and thighs must touch the ground for it to be considered a rep

You can scale the weight of the wall ball or the height of the box but reps will not count towards final wod. They will count towards overall score.

Workout 3

“Pulling a dead Fran”

21-15-9

Pull-ups

Dead-lifts (185/125)

Standards: Chin must clear the bar on the pull-ups

Dead-lift must show full extension of the hip at the top of the movement.

Thats it folks. Everyone is highly encouraged to participate. All workouts can be done by everyone that belongs to this box. You can scale if you need to, remember the points will count towards your overall score not towards entry into the final WOD.

I will be here and will be running the event. Your coaches will be here to judge. If you do not want to participate as an athlete but want to be a part of this event you can volunteer to be a judge. I hope to have as many of you competing as possible. Its going to be a really fun day for our community. Let the games begin!