WOD Monday 6/20/16

1.      Warm Up:

2.     Strength :

 OT 2 M for 12 minutes 6 rounds

2 hang clean and jerks.  Warm up to wod weight, heavier if capable.

Heavy is not a max. You should not fail a rep on the way up to achieving a “heavy” lift. “Heavy” means you lift as heavy as you can – while still maintaining excellent technique and speed. Save the max efforts for max effort days.

3.     Wod:

“DOUBLE HANGER” Masters Games 2015

10 minute cap

 RX and Masters 40-44 and Masters 45-49

3 rounds for time of:

  • 100 double-unders
  • 7 hang power clean and jerks (185, 115)

Masters 50-54

3 rounds for time of:

  • 100 double-unders
  • 7 hang power clean and jerks (165, 105)

Masters 55-59

3 rounds for time of:

  •  70 double-unders
  •  7 hang power clean and jerks (135, 95)

Masters 60+ and Teens 14-15

3 rounds for time of:

  •  50 double-unders
  •  7 hang power clean and jerks (135, 95)

Teens 16-17

3 rounds for time of:

  •  70 double-unders
  •  7 hang power clean and jerks (185, 115)

Time cap: 10 minutes

 Cash out:

Kettle bell ankle smash 2 minutes each side.

kate

Kate

 

Posted in WOD

9 thoughts on “WOD Monday 6/20/16

  1. Strength worked to 95#

    Wod: cap +2, 50 dubs, 75# round 1, 85# rounds 2 and 3.

    Thanks mick for adding the extra weight mid-way through. I know I was grumbly about it but appreciate the push. 🙂

    Like

  2. Joining in the 9:30am fun again this week!!
    Strength: Worked to 85#
    WOD: 8:39 @70# and 200 singles
    Thanks for the tip on keeping the bar close Mick – I almost felt like I knew what I was doing 🙂

    Like

  3. Strength to 115.
    DNF. 6 1/2 reps left (got the hang clean in) @105 lb.
    Dubs off, Jerks off today. 10 days off from CF and 10 days on for Army training seems to have created a speed bump in my CF. Done w/Army Friday and looking forward to getting back into a routine.

    Like

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