WOD 090830

Noon

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5 round versions. The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

1PM

Power/Weight Ratio Challenge results Part "A".

- If you cannot be there, post your results by 2PM August 30th or forfeit.

Challenge "A" will run from Sunday, July 27th to Sunday August 30th
Challenge "B" will run from Sunday September 27th to Sunday November 1st.

This will give us time to concentrate on FGB IV training and also not have our metabolisms spun down much. Done correctly this will result in significantly improved athletic ability, not to mention looking better naked.

Each participant will choose a category (I will not allow gaming, you must choose the proper category, If you don't know, I will guide you):

Ninja AKA Hardgainer AKA Ectomorph
Tank AKA Chubby AKA Endomorph
Hybrid AKA Everyone Hates You AKA Mesomorph

Points are assigned thusly:

Ninja - 1 point per pound of mass gained.
Tank - 1 point per pound of fat lost -.5 for each pound of muscle lost
Hybrid - 1 point per pound of muscle gained, 1 point per pound of fat lost

Overhead squats:
from .25 to .5 BW 1 point
from .5 to .75 BW 1 point
From .75 to BW 1 point
Each additional rep @ BW 1 Point

C2B Pull-Ups:
One point for each addtional point above baseline, including zero.

Static HSPU
One point for each addtional point above baseline, including zero.

Muscle-ups:
Two points for each additional point above baseline, including zero