K44 12 Hour Event - Update!

October 6, 2017

 

Hey Vic City,

 

We are now about 8 days out from the K44/Vic City 12 hour event.  There are seven intrepid souls of all fitness abilities registered so far, so there is room for others to join!

 

Scott and I have narrowed down the stages of the day and there will be a mix of individual, team, and group events/challenges through the 12 hours.  There will be oscillations of intensity through the day, but it will be a test of your mental and physical stamina overall.

 

If you're interested in registering or finding out more, head on over to K44fit.com or zip an email to Scott.  You can also chat with me to see if taking on this challenge is a good fit for you.

 

I'm looking forward to helping guide the crew through this 12 hour crucible and I'm sure it will give the participants a window into their true potential to take on challenges in other areas of their lives.

 

Cam

 

TRAINING FRIDAY - SATURDAY

 

 

WARM-UP:  3 rounds with an empty bar - 6 deadlifts, 6 hang power cleans, 6 shoulder to overhead.  

 

2 Paused samson stretches and 10 glute bridge between each round

 

 

SKILL:  Deadlift - 6, 4, 2, 6, 4, 2 E2M

 

First "wave" should be lighter (65-70-75%) second wave heavier (70-75-80%+)

 

 

WOD:  The Big Easy

 

This is a short but intense workout blending the skill of double unders with the muscular endurance of pullups.  Be sure to scale your exercises well so that you turn over a lot of reps in the 30 sec time frame.  Your total reps completed is your score.  Coach Cam's best is 320 reps, can you beat it??

 

Rx:  30 sec max reps pullups, 30 sec rest, 30 sec max reps double unders, 30 sec rest x 4 rounds continuously

 

FG:  Jumping pullups

 

TG:  Scale as needed, single unders (divide total skips by 2)

 

CP:  CTB

 

Cashout:  Assault bike - teams of 4, 20 sec each x 8 rounds  

 

 

 

WOD

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