Wod Monday 2/27/17

1. Warm-up

Coaches choice

2. Wod prep

Hang power Clean and jerk
1-1-1-1
*15 minutes to work up to a heavy single.
to choose the proper load for this wod you can go with 65 to 75% of your heavy single.

3. Wod

Power Play

5 Rounds for time:

9 Hang Power Cleans (155,105)
6 Push Jerks (same)
50 Double unders

*You should be thinking unbroken sets for the hang cleans as well as the push jerks in the first round. Scale the load as needed.
*One set could look like this. 8 hang power cleans, re-grip then 1 more hang power clean into the 6 push jerks.

Options for double unders:
1. Double under attempts
2. Singles x 2
4. Scale the reps as needed for double unders(Spend no more than 1 minutes with the rope)

Wod Option 1:

4 Rounds for time:

9 Hang Power Cleans (65% to 75% of wod prep)
6 Push Jerks (same)
100 single unders

Wod Option 2:

3 Rounds for time:

9 Hang Power Cleans (65% to 75% of wod prep)
6 Push Jerks (same)
100 single unders

4. Post wod

Roll out calves on barbell for 2 minutes

elizabeths-life-220

Happy Anniversary Elizabeth! 18 Years!

Posted in WOD

5 thoughts on “Wod Monday 2/27/17

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