Thursday 150730

Sharlie….with Dad, Rich in the background!

“Make sure you enjoy the journey!!! ~ Regan Huckaby 2015 Games Athlete

Dynamic Warm-Up-Mobility
Prepare for…..

WOD: Benchmark WOD for “Challenge of Oppression”

WOD #1
10 MIN TO ESTABLISH A 1 REP MAX CLEAN AND JERK (SCORE IS TOTAL POUNDS OF CLEAN AND JERK)

5 MIN REST

WOD #2
EMOM:
PERFORM 3 CLEANS 1 JERK ROW 2 CALS. EACH MINUTE REPEAT THE 3 CLEANS 1 JERK AND INCREASE THE CALS BY 2.

TAKE 70% OF YOUR 1 REP MAX CLEAN AND JERK YOU JUST PERFORMED. SET THE CLOCK AT A 1 MIN COUNT DOWN FOR 99 ROUNDS. AT 321 GO PERFORM: 3 CLEANS AND ON THE FINAL CLEAN ONE JERK. THEN IMMEDIATELY ROW 2 CALS. REST THE REMAINING MINUTE. AT THE BEGINNING OF MINUTE #2 PERFORM 3 CLEANS 1 JERK AND ROW 4 CALS. THE ROWER WILL NOT HAVE TIME TO RESET SO THE ATHLETE WILL NEED TO ROW UNTIL THE DISPLAY READS 6 CALS. REST THE REMAINING TIME. AT THE BEGINNING OF MINUTE #3 PERFORM 3 CLEANS 1 JERK AND ROW 6 CALS. THE ROWER WILL NOT HAVE TIME TO RESET SO THE ATHLETE WILL NEED TO ROW UNITL THE DISPLAY READS 12 CALS. REPEAT THIS PROCESS UNTIL THE ATHLETE CANNOT COMPLETE THE 3 CLEANS 1 JERK AND THE NUMBER OF REQUIRED CAL ROWS FOR THAT ROUND. YOUR TOTAL SCORE IS THE NUMBER OF CALS ROWED. DO NOT COUNT CLEAN AND JERK REPS INTO THE ATHLETES SCORE.

REST 2 MIN

WOD #3
MAX KETTLE-BELL SWINGS UNBROKEN. (MEN GREEN, WOMEN BLUE).

AT THE END OF TWO MINUTES THE ATHLETE WILL BEGIN THEIR KETTLEBELL SWINGS, CROSSFIT STYLE. AS SOON AS THE ATHLETE STOPS SWINGING OR IS NO REPED 2X THE ATHLETE IS DONE.

SCORE IS TOTAL NUMBER OF SWINGS RECORDED. TOTAL SCORE: TOTAL WEIGHT CLEAN & JERK + TOTAL CALS + TOTAL KB SWINGS EXAMPLE 265 + 50 + 41 = 356

Cool Down

Competitors or athletes wanting to improve your Fitness level:
Active recovery day with mobility work!

 

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