Wednesday 11th February 2015: Coach Knows Best

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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.


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:


For time:

10 – 1 Clusters (85#W; 115#M)

5 minutes rest then:


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

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