WOD: Saturday 3, September 2011

9:00am Hopper 1
10:00am Named Workout “Regional WOD #2 – Thruster Ladder″

Women Weights (lbs):  75, 85, 95, 105, 115, 125, 130, 135, 140, 145, 150, 155, 160, 165, 170, 175, 180, 185
Men Weights (lbs): 115, 125, 135, 145, 155, 165, 175, 185, 195, 205, 215, 225, 235, 245, 255, 265, 275, 285, 295

11:00am OnRamp
12:00pm Hopper 2
If you are wondering what a Hopper workout is check below and if you want to try it out stop by the gym and have some fun. We’ve had some great wods the last few Saturdays! The mixture of athletes has been great!

The Hopper Deck is a fully operational poker deck that also contains 54 WODs to take on the road with you. The deck contains a balanced variety of workouts that you can do in a gym, on the road, or wherever life takes you that doesn’t have easy access to the Internet.

The first person to arrive selects the workout and gets the accolades or the blame depending on what they draw!

Standard for Thruster Ladder:

• General Rules: Athletes will have 20 seconds to take the first barbell from the ground and then perform one thruster at a specified weight. They will then have 10 seconds to transition to the next barbell where the same requirements apply. They may make only one thruster attempt in any 20 second period.
• Movement Standard:  The barbell starts on the ground, and the athlete must elevate it into the rack position. There is no requirement to stand up fully before beginning the thruster, nor is standing up prohibited. The thruster begins when the athlete squats below parallel with the barbell racked on the shoulders (or at least below the chin). Then, in a single movement the athlete drives the barbell up out of the squat and overhead. The finishing position has the knees, hips and arms fully extended with the barbell stable over the heels. Once the athlete hits the bottom of the squat, there can be no rebend of the knees and/or hips, and the feet must remain stationary. The bar can stop near the top and be pressed out if necessary, but any descent of the barbell (after upward movement in the thruster has begun) constitutes a no-lift. Any stepping, splitting, repositioning of the feet, rebending the hips or knees or jerking all constitute a no-lift. Going up on the toes is permitted as long as the feet remain stationary.