Feb 21, 2018

 

a) WARM UP:

  • 10 burpees
  • 12 Empty Bar Deadlifts
  • 12 Empty Bar Good Mornings (bar on back)
  • 5 burpees
  • 9 Empty Bar Hang Muscle Cleans
  • 9 Empty Bar Power Cleans
  • 30 single unders
b) STRENGTH:

Every 90 Seconds x 7 Sets: 1 Pausing Power Clean + 1 Power Clean

Drop the bar between repetitions to reset (no “touch and go”).  We have (3) pauses in the repetition today with a 2 second pause at each:

1 – 2” above ground

2 – above thigh (hang)

3 – hip (high hang)

  • Set #1 –  1 Complex @ 63% of 1RM Clean
  • Set #2 –  1 @ 66%
  • Set #3 –  1 @ 69%
  • Set #4 –  1 @ 72%
  • Set #5 –  1 @ 75%
  • Set #6 –  1 @ 75%
  • Set #7 –  1 @ 75%
c) WOD:

On the Minute x 16 (4 Rounds):

  • Minute 1 – 15/12 Calorie Row
  • Minute 2 – 6 Power Cleans (155/105)
  • Minute 3 – 40 Double Unders
  • Minute 4 – 15 hollow rocks

 

d) COOLDOWN:

  • 15 min bike
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