Saturday 10am and 11am
400m run or 500m row
20 double unders
10 air squats
Stretch and do your own mobility wods/roll out
3 power snatch from 1st, 2nd and 3rd position with Bar only
Add weight for 2 or 3 more rounds from Ground Only (3rd position) to WOD weight.
(On the Power Snatch for the WOD, the weight must touch the ground each rep)
THEN: 1 round fast
20 double unders
10 Power Snatch 55lb/35lb (less weight than the wod!)
(Get used to the movements and how the transition will feel from Du's to Snatch)
WOD: 10 minute AMRAP
30 double unders
15 Power Snatch, 75lb/55lb
Good Luck to all the Sectional Competitors!!! Remember, please try to get there early and be ready to compete at 11am. We will try to rotate heats as quickly as possible. Jeff, Mollie, Liz and Brandon will all be there to help you warm up and feel comfortable with the workout! Have fun!
Today after the noon class, Andrea and Eric completed the Sectionals WOD! See their video below! Andrea completed 4 rounds + 30 double unders + 7 snatches, Eric completed 4 rounds + 30 double unders + 5 snatches.
3/18/2011 10:00:51 am
are we looking to start the actual WOD at 11:00? so then competitors would be warming up in the 10-11 hour?
3/18/2011 11:39:27 am
Yes Scott, we will try and start heats at 11 am, if you can get warmed up before hand, you will be better off. I think we will have 2-3 heats
3/18/2011 12:01:17 pm
Andrea I love your turning double unders!!
3/18/2011 01:36:50 pm
great job you guys!
3/18/2011 09:56:51 pm
Great work Eric and Andrea!
3/19/2011 01:55:42 am
Good work guys!
3/19/2011 03:55:30 am
Very impressive Eric and Andrea!!!!
Comments are closed.
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