Friday March 9th, 2012

Afternoon WOD – We will open the doors of MHCF at 4:00PM and will plan on running the first heat at/around 4:30.  We will run heats on the half hour: 4:30, 5:00, 5:30 and 6:00.  So please get signed up for a heat when you show up and find out if you can help judge at any point.  Then get warmed up and ready to go.  We have a girl’s soccer team coming to train at 6:30PM so it’s important that we run through these heats efficiently. 

For each heat, you will be assigned a judge and will run through a few reps at each station prior to starting the clock to show you can perform full ROM at each station.  Please read the ROM requirements below and ask a Coach if you have any questions prior to the beginning of the comp.  Please, no arguing with your judge during the workout.  You are only wasting your 18 minutes. None of these standards are any different than what we preach day in and day out at MHCF.  Good luck to all and happy WODing! 🙂

Maggie Smith’s – After the WOD tonight we can plan on heading to Maggie Smiths for a little celebration.  Or other bar/restaurant if anyone has other ideas.

WOD 12.3 Description

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (24/20)

12 Push press (115/75)

9 Toes-to-bar

Some ROM requirements:
Box Jumps – This is a two-foot jump onto the box. The hips and knees must open fully while in control on top of the box.  You may jump down or step down but you must jump up. Stepping up is only permitted for the two elder Masters categories (55+), not for anyone else.

Push Press – Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead.  A shoulder press, push press, push jerk or split jerk may used as long as the elbow, shoulder, hips and knees fully extend, and the bar finishes directly over the heels with the feet together.

Each round the barbell must begin on the ground. Using a rack is not permitted.

Toes 2 Bar – In the Toes-to-bar, the athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together at some point.  The arms and hips must be fully extended at the bottom and the feet must be brought back to behind the bar, not out front.