WOD FEST finish line!



Emily R looking strong and stable!! Photo: Oscar Bravo



Team, it's been an interesting week... and it's about to get even more so! We've got a couple of strategic challenges for our last two events, that will tax your legs, your lungs, and your core.


First off is our front squat event - AMRAP sets of 4 reps in 60 seconds. Now this is a quick minute, so you have to be super fast at racking and unracking the bar between your sets. All you have to do is rack it, take your hands off, and go again.


The second part that will matter a lot to your overall score is your rep speed. If you're able to, squat quickly and accurately with no pause at the top after lockout.

The later sets will be tougher on this for sure, so aim to get the first ones out in rapid fire style.


Lastly, if you prefer, you may clean the bar from the floor to start your sets. A squat clean will count as your first squat. This is only a good option if your clean is SUPER strong, as the bar will need to travel much further in a clean than it will from a rack and unrack, and I'm not convinced it will be faster!


Our last event is actually comprised of two scores - one for the 2k row time, and one for the amrap of toes to bar and double unders. You need to game this carefully as with a 9min cap for scaled and a 12 min cap for rx, there isn't that much room to play with in terms of time.


If you're a strong rower, you might want to try for a win in the 2k and suffer a bit on the amrap... if you're strong on the gymnastics and not on the row then it's all about damage control in part 1. Either way it shakes out it will be interesting to watch!


Great work so far team, let's bring it home!


REMINDER TO SUBMIT YOUR SCORES BY 11:59PM SATURDAY, USE THIS LINK:


SCORESHEET FORM

Also, a reminder that Monday is Family Day so we have a modified schedule of 3 classes through the day!


Cam



FRIDAY SATURDAY



WARM UP: 3 rounds - 20 jumping jacks or 30 skips, 15 light russian swings, 5 goblet squat with pause, 30 sec kneeling quad stretch




SPECIFIC WARM UP:


FRONT SQUAT 5,3,2,2, working up to above your weight for event 5




EVENT 5: FRONT SQUAT AMRAP IN 60 SEC


this is an amrap in 60 seconds of unbroken sets of 4 reps. you must rack the bar after 4 reps, take your hands off, then unrack again and do another set.


count total reps - i.e. if you do 4 full sets plus 2 reps at the buzzer, your score would be 4 x 4 = 16 plus 2 reps = 18


rx: 185/125

scaled: 115/75

cp: 225/155



EVENT 6 & 7: 2K ROW INTO AMRAP OF TOES TO BAR AND DOUBLE UNDERS


cp & rx:


In 12 mins do:


Row, 2000 m then in the remaining time,

AMRAP of: 10 Toes-to-bars 30 Double Unders



scaled:


In 9 mins do:


Row, 1500 m then in the remaining time,

AMRAP of: 10 Hanging Knee Raises 30 Skips