10 Min (On the Minute)
5 Power Clean (185/115)
100 Double Unders
5-5-5-5-5 @ 75%
This entry was posted by Lauren on September 5, 2013 at 12:00 am, and is filed under WOD. Follow any responses to this post through RSS 2.0.You can leave a response or trackback from your own site.
The strength is listed 2nd back-to-back days…is it suggested to do the MetCon first, then the strength…as a change-up?! Thanks
P/C: 176, 165, 154, 154, 154, 154, 154, 154, 154, 154
100 DU’s -Rx
I am not able to string alot of double unders but I decided today to do all the DU’s no matter the time.
D/L: @220# x 5 x 5
After some rest I will be able to PR my deadlift, I believe. Before 242# was my max think I am far past that now.
Out sick this week : (
Hoping to be back in the game by Saturday.
Metcon/Cashout as Rx’d
Deadlifts @ 295#
I haven’t seen the cashout in most CF programming. Is this something to jump to ASAP after the prior WOD, or is some rest time appropiate?
If a specific rest time is listed, then take that rest and then begin. If not time specified, then proceed to the skill work asap. The goal is to practice the skill while still in a decificit capacity (tired state). Usually people practice a skill when fresh…but in reality, we need to be able to perform the skill while doing a metcon. This get an athlete in a “tired” state and then allows them to work on a skill!
Power Clean: 165
Double Unders: 50 seconds
Power Clean Rx
100 Double Unders: 0:59
Power Clean: 185lb
100 Double Unders: 1:50
Made a mix workout and did 10 min OTM workout of:
3 Power Clean @ 185
Power Clean 185 Rx’d
DU Cash Out – 1:02
Power clean as Rx’d
Double unders: 2:46. Still learning.
Power Clean: 175#
Did not time DU
Clean pulls on Deadlift at 205# working on keeping a strong back. Slow first pull, when I get in a hurry i do not get my knees out of the way of the bar, as you can imagine- OUCH!
Cash out- 1:06 rx’d
DU’s 4:17 need work
Deadlift @ 200#
MetCon @ 110#
Cashout: 2:14 (PR)
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