WOD Friday, October 11

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After this past weekend many Connex athletes have gotten the itch to compete again, and even some of you have gotten the itch to compete for your first time which is super exciting.  There are tons of competitions around the midwest to sing up for.  No matter what you are looking for in a competition you can find it…all ladies,  all beginners, all teams.   The bigger CF gets, the more options for athletes who are interested in competing.   The big one that we have on our Calendar is TNT battle for the cup.  Connex has traveled to STL two years in a row for this event and its a great one.  It is well run, attracts great athletes, and offers challenging WODs.  For those of you who are considering registering for this event I did find last years requirements for RXed and Scaled.

RX Gymnastics skills
These are all potential movements for the RXd competitors. You should be able to do each of these if they are required.

Ring Dips
Ring Push Ups
Muscle Ups on rings
Muscle ups on bars
CTB Pull Ups
HSPU
Wall Climbs
TTB/KTE
Rope Climb
Pistols
Strict Pull ups

RX Lifting (You should be able to do several reps at this weight)
Front Squat – 155/100
Back Squat – 175/115
Push/Split Jerk – 165/110
Thruster – 165/110
OHS – 135/85
Deadlift – 285/185
SDHP – 135/85
Power Cleans – 175/115
C&J – 165/110
Snatches – 145/95
KB Swings – 100/70
Sandbag Cleans – 90/60

Here are some movements that Scaled competitors should be able to do…

Scaled Gymnastics skills
Pull Ups
Push Ups
Ring Push Ups
Rope Climb
box jumps 24/20

Scaled Lifting
Scaled athletes should be able to do75-80% of the RXd weights listed above

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WOD
10 Squat Snatch (115/80)
50 Double Unders
8 Squat Snatch
50 Double Unders
6 Squat Snatch
50 Double Unders
4 Squat Snatch
50 Double Unders
2 Squat Snatch
50 Double Unders

* Don’t forget to vote for our Happy Hour WOD bar.  Right now Great Dane (Fish Hatch) is winning by 4 votes.  The vote board is on the far right side of the white wash board.