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| Let the WODS begin! |
The Hound Pound has undergone slight modifications to get ready for the challenge today, and to become a better facility for it's members. We have added another pull up bar, rower, barbell, and rack system. We know have enough equipment to host head-to-head epic battles of any kind. It's going to be an exciting day.
And now the wods...
"Grider"
Phase 1 - “3-RM Snatch & amp; Burpees”
Competitors will have 10 minutes to find their 3-RM Snatch (either power or full is fine). All 3 consecutive lifts must be completed in 40 seconds or less.
• The first 3 minutes of Phase 1 can be used only to load the barbell
and warm-up.
• The remaining 7 minutes of Phase 1 can be used to score as many
points as possible.
• Points will be given for amount (in lbs.) of 3-RM Snatch achieved, and one point will be given for every Burpee performed during the 7 minutes.
Example – Athlete A successfully achieves a 3-RM Snatch of 175 lbs. and utilizes the remaining time to complete a total of 35 Burpees. Athlete A will earn a total score of 210 points (175 +35) for Phase 1 of the Challenge.
*** Competitors will rest exactly 3 minutes before beginning Phase 2 of the Challenge.
Phase 2 - “Ten Minute Capacity Test”
Perform the following movements, in order, for max reps (or calories), resting exactly 60 seconds between each station:
• 4 Minute Row (for Calories)
• 3 Minutes of Pull-Ups
• 2 Minutes of Bodyweight Back Squat (3/4 BWT for females)
• 1 Minute of 135/95 lb. Push Press or Jerk
Example – Athlete A rows 86 calories, performs 82 pull-ups, 41 back squats, and 19 overhead presses. Athlete A will earn a total score of 228 points (86+82+41+19) for Phase 2 of the Challenge.
The athletes’ scores from Phases 1 and 2 will be added together to create their final challenge score. The athlete with the highest total score will be the winner.
Example – Athlete A scored 210 points in Phase 1 and 228 points in Phase 2. Athlete A’s final score for the Challenge is 438 points (210 + 228).
Post your scores here and to the OPT blog. And if you mention houndpound.ca in your post you could win a Hound Pound coffee mug! Good Luck!!
Thanks to Jefff and sHELLy for hosting the event.
ReplyDeleteA special shout out to the counters/timers too.
It was great to slug through the trenches with you guys!!!
I would also like to thank all the Hound Pound followers that came out to watch me and Lucy compete at the Bassethound Olympics yesterday. I had a fun day, but wish I would have performed better. I guess I just need to train harder for next year.
ReplyDeleteSounds like another successful event at the HP.
ReplyDeleteCongrats to you all.
Bruce, start training now for next year! The other hounds won't know what hit them.