Unbroken AD

Goose - Staying over the bar
Goose – Staying over the bar

Warm-up
6 – 8 โ€“ 10
front squats
high hang cleans
spilt jerks
Run 300m after each set

Mobility:
Spend 5-7 min working on overhead position

Oly
1. EMOM 1-5
2 Squat Cleans @80%
2. EMOM 6-10
2 Split Jerks @80%
3. EMOM 11-15
1 Clean and Jerk @90-100%

WOD (20 minutes)
3 Unbroken Rounds for Time
40 Double Unders
30 Wallballs
20 Chest to Bar Pull-ups

Games- As written
Regional- 15 Chest to Bar Pull-ups
Open- 30 double unders, 20 Wallballs, 12 Chest to Bar Pull-ups

If you break up your unbroken set, you have the choice to start over, or run 400m and then finish your set.

5 Comments

  • Tom Kuchenreuther

    09/30/2014 @ 3:07 pm

    185×5 / 185×5 / 205×3
    7:31 open – should have tried regional.

  • Andrea

    09/30/2014 @ 12:50 am

    clean:175
    jerk: 135-165
    clean and jerk: up to 195
    wod: 13:40 games (2 runs, one each for last two sets of C2B)

  • Crowley

    09/29/2014 @ 1:38 pm

    emom squat clean x2: 205 across

    emom jerks: skipped, shoulder was bothering me

    emom squat clean (no jerk): 215, 225, 235, 245, 245
    wod: 11:45 regional

  • Marc Piccuirro

    09/29/2014 @ 12:32 pm

    225/205/215-225
    12:05 Rx

  • Mike Quigley

    09/29/2014 @ 11:12 am

    195 x5 /195 x5 / 205×4, 215×1
    17:01 regional. 400M run on the last round of CTB.

Comments are closed.

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