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.

8 comments:

Mickey said...

worked up to 160x2

7 rounds + 4 cleans w/ 120#

Joe W said...

HPC x 3 @135#

9rds +1 HPC @ 95#

Happy Tuesday!

Adam said...

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

HPC x 3 @ 135

9 rounds + 23 double-unders @ 95#

Matt said...

Aloha,

I didn't quite get a 3 RM.

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

jck said...

8 rds even @ 95#
Did all double unders

ErinM said...

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.

JC said...

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

jswobe said...

3RM: 140-lbs

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

Great WOD.