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)
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.
8 comments:
worked up to 160x2
7 rounds + 4 cleans w/ 120#
HPC x 3 @135#
9rds +1 HPC @ 95#
Happy Tuesday!
great to see a big group this morning after the long weekend
HPC x 3 @ 135
9 rounds + 23 double-unders @ 95#
Aloha,
I didn't quite get a 3 RM.
I completed the WOD @ 115lbs. 10 rounds + 1 HPC.
8 rds even @ 95#
Did all double unders
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.
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
3RM: 140-lbs
WOD: 9 rds + 3 HPCs (@105-lbs)
Great WOD.
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