Warmup:

50 Single Unders

10 Squat2Stand

10 Thoracic High Fives

30 Alternating Single Unders

10 Calf stretch in Down Dog

10 Spider-Man lunge w/twist

25 Double unders or 5 attempts

Kneeling wrist stretch 1 min –  see video below, courtesy of Train FTW

Barbell warmup: With an empty barbell and in Clean Grip, perform 3 reps of the following: Dip/Shrug, Dip/Shrug/High Elbows, Hang Power Clean, Front Squat, Hang Squat Clean, Clean from mid shin, Clean w/2 sec pause at knee, Press, Push Press, Push Jerk

S/S/S:

2-Second Paused Clean (at knee)

3@65%

3@70%

2@75%

+ 1 Jerk at the end of ea set.

Sets start every 3 min

 

%s Based of 14Oct 1RM

Video courtesy of Catalyst Athletics. Second time hitting our clean variation this cycle.  As stated previously, the Pause Clean is performed identically to the clean, with the exception that there is a pause included during the pull. Begin the lift as you would a clean, and when the bar is at the knee, hold that position for 2 seconds.  Do NOT lose tension.  Stay tight! After the pause, continue to move the bar up the leg and EXPLODE when you hit mid-thigh. Like we talked about last time, we want to keep tension throughout the movement, especially in the pause.  Don’t want you to slump down or re-bend prior to EXPLODING up to finish the clean.  %s got up today, so keep that grip

WOD:

Get as far as you can in 12 Min of:

50 Cal Bike

50 Double Unders

40 Cal Bike

60 Double Unders

30 Cal Bike

70 Double Unders

20 Cal Bike

80 Double Unders

10 Cal Bike

90 Double Unders

Some days, the WODs will feel almost impossible to finish in the given time, but sometimes, that’s not the goal.  Sometimes the goal is to see how far you can push in that given time, regardless of the final outcome.  IF you do make it to the end of the WOD, then whenever you finished is your score.  For those who hit the time cap, add one second for every rep left to the 15 minutes (ex, I got through 85 dubs of the last round at the time cap, so my score would be 15:05).  That will be your score.

Scaling Options:

Bike -> If no bikes are available, use rower or ski erg, BUT prefer you use bike today)

Double Unders -> 1 Penguin Hop per rep -> 2XSingle Unders

Cool Down:

Calf Stretch on rig – 2X 1 Min per side

 

Couch Stretch – 2 min per leg