ACF 10/18/13


Damn, those were some sweaty cheeks!


Workout of the Day

OC Throwdown Qualifier 1

WOD 1 – AMRAP 14

10 hand-release bar-over burpees 
15 hand-release deadlifts (165#/110#) 
20 wallballs (10′ target for M and F)

Burpees: burpee performed parallel to barbell, chest must touch the deck, and hand-release on the bottom; athlete must return to standing position and face the barbell, achieving fully extended, vertical alignment of the body at some point before or during jump over barbell loaded with standard sized bumper plates; the jump must be with both feet simultaneously.

Deadlifts: athlete may take a break after returning barbell to the ground, but athlete may NOT drop the barbell at any point; barbell must be in contact with ground when momentary hand release or rest break occurs; movement complete when athlete returns bar to the ground AFTER having reached full vertical extension (shoulders behind vertical plane of barbell, hips fully open, knees fully locked out)

Wallballs: movement begins when athlete retrieves med ball and achieves bottom-of-squat with hip-crease below the top of the knees; athlete must then stand and throw the medball to designated target/height. -ball MUST hit target/height -athlete may NOT catch ball on a bounce from ground (must stop ball movement on ground before beginning upward body movement).


Auburn Zombie Run


“Sometimes I will motivate a person by being encouraging and kind. Sometimes I will motivate a person by yelling or being angry. Sometimes I have to resort to just flat out making fun of people. Whatever works.” -UNKNOWN


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8 Responses to “ACF 10/18/13”

  1. Dan 2013-10-18 at 07:33 #

    Ball game tonight, possible no-go

    • John 2013-10-18 at 15:42 #

      DVR it! This will be my last WOD for a number of weeks until my shoulder heals. I need someone I can beat at 5:30.

  2. Adam 2013-10-18 at 10:13 #

    Looks like a fun one today!! Friday noon crew!!

  3. Brenda Baze 2013-10-18 at 11:38 #

    Hey, Austin and I have been really busy with football, school, work, etc. but we totally miss our ACF family! Here’s what we’ve been up to….

    All of the boys made it to playoffs which last til the first week of November. Wish us luck!

    • Amy 2013-10-18 at 11:52 #

      Good Luck! That’s awesome.

  4. dale 2013-10-18 at 14:13 #

    dan, your team is out of the playoffs! how do you have a game tonight?

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