Coach Rodney has stepped up his programming a bit in order to get his athletes ready for the Open. Working on our metabolic conditioning and our ‘engines’ he’s set basically 3 short WOD’s in one day.
WARM UP:Â
400 M Run – 50 Double Unders
300 M Run – 50 Air Squats
200 M Run – 25 Double Unders
100 M Run – 25 Air Squats
5 Minutes rest then:
SKILL:
For time:
10 – 1 Clusters (85#W; 115#M)
5 minutes rest then:
WOD:
10 Minute Time Cap to complete:
10 Clean & Jerks (85#W; 115#M)
10 Toes to Bar
8 Clean & Jerks (same weight)
8 Toes to Bar
6 Clean & Jerks (same weight)
6 Toes to Bar
4 Clean & Jerks (same weight)
4 Toes to Bar
2 Clean & Jerks (same weight)
2 Toes to Bar
10 -1 Hand Release Push Ups
