Day 1
WOD 140217
warm-up – Coach’s Choice
8:00 – build a heavy clean & jerk… about 85% effort
2:00 – rest, set up barbells @ 65%
EMOM for 8:00 of:
on the evens – 30 second max effort pull-up, L1 – strict ring rows, Rx’d – strict pull-ups, SK – weighted pull-ups (35/15)
on the odds – 30 second max effort clean & jerk… try to see how long you can hold on before going to singles.
-notes-
-use all of the 8:00 to build up to about an 85% clean & jerk
-no kipping on the pull-ups, focus on a strong midline as you pull elbows to ribs
-technique before speed on the 30 seconds of clean & jerk, there is no score here!
-rest 5:00-
AMRAP in 4:00 of: (85-90% effort)
150m row
30 double unders (see notes for sub)
15 burpees to plate
-rest 2:00-
AMRAP in 3:00 of: (100% effort)
burpees up & over 45# plate
-notes-
-if you cannot get 10 unbroken double unders… use the orange hurdles and perform 30 lateral tuck jumps as a sub for double unders.
