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Monday, 2/3/14

1
Feb

Monday, 2/3/14

wonderwoman
Strength/Skill:
3 x 6 Clean & Jerk
Work up to heavy last set.  First set about 50% of max, second 60-70%, third set 75-90%.
 
WOD:
 
How about a little taste of what is to come in this year’s Open Competition?
 
Open Competition WOD 13.4:
Complete as many reps as possible in 7 minutes following the rep scheme below:
135/95 pound Clean and jerk, 3 reps
3 Toes-to-bar
135/95 pound Clean and jerk, 6 reps
6 Toes-to-bar
135/95 pound Clean and jerk, 9 reps
9 Toes-to-bar
135/95 pound Clean and jerk, 12 reps
12 Toes-to-bar
135/95 pound Clean and jerk, 15 reps
15 Toes-to-bar
135/95 pound Clean and jerk, 18 reps
18 Toes-to-bar…
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
 
Cash Out/Cooldown:
Banded shoulder stretches, pass thrus, full squat holds with relaxed back.  Hold on to bars or support back with the wall.  Down dog/up dog.
 

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