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Tuesday, 4 SEPTEMBER 2012



Arrive, set-up, & start personal warm-up (5 minutes) - Equipment needed: 1 x barbell for every person.  If we are tight on space, we will run two heats.  Also, everyone should bring a jump rope.

Teaching & Warm-up (10 minutes) - discuss basics of the hang power clean & double unders and then everyone practices.  Spend 5 minutes on each and switch.
Hang power clean coaching (Matt)
Double-unders coaching (Adam)

WOD (starts NLT 0555)


PART I:  Spend 7 minutes working up to your 3 rep max on hang power cleans.

 PART II:  AMRAP 9
5 x hang power cleans (75% of your 3 rep max)
25 x double-unders

Post load for power clean 3 rep max and number of rounds complete to comments.

on

8 comments:

  1. MickeySeptember 4, 2012 at 6:39 AM

    worked up to 160x2

    7 rounds + 4 cleans w/ 120#

    ReplyDelete
  2. Joe WSeptember 4, 2012 at 7:15 AM

    HPC x 3 @135#

    9rds +1 HPC @ 95#

    Happy Tuesday!

    ReplyDelete
  3. AdamSeptember 4, 2012 at 7:38 AM

    great to see a big group this morning after the long weekend

    HPC x 3 @ 135

    9 rounds + 23 double-unders @ 95#

    ReplyDelete
  4. MattSeptember 4, 2012 at 1:02 PM

    Aloha,

    I didn't quite get a 3 RM.

    I completed the WOD @ 115lbs. 10 rounds + 1 HPC.

    ReplyDelete
  5. jckSeptember 4, 2012 at 3:13 PM

    8 rds even @ 95#
    Did all double unders

    ReplyDelete
  6. ErinMSeptember 4, 2012 at 4:24 PM

    Weight room fail again.

    21-15-9
    Pull-ups
    Knees to elbows

    Someone who could do either of those would have been more than half as fast. At least I finished: 12:31

    Then French parcours course. 1/2 km with about 20 obstacles. Total smoker.

    ReplyDelete
  7. JCSeptember 6, 2012 at 9:42 AM

    7x800m Intervals (1:30rest)

    1 - 2:55
    2 - 2:59
    3 - 2:59
    4 - 2:55
    5 - 3:07
    6 - 3:08
    7 - 3:16

    ReplyDelete
  8. jswobeOctober 2, 2012 at 4:00 PM

    3RM: 140-lbs

    WOD: 9 rds + 3 HPCs (@105-lbs)

    Great WOD.

    ReplyDelete