WOD: A. In 12 minutes, build up to a 1RM power snatch B. 14 minute AMRAP of: 4 strict pull-ups RX+ 4 muscle ups (55 and over 4 pull-ups) 4 power snatch 115/80 RX+ 145/100 (55 and over 95/65) 4 strict HSPU RX+ 4 strict 4″ deficit HSPU (55 and over HSPU with 4″ rise) 40 double unders
Run Consistency Training with Speed Build Up
1x800m run at 5KM Pace (annotate time)
Rest only 1 Minute
1x800m run at 5KM Pace (annotate time) Goal is within 5sec (+/-) of first 800m
Rest only 1 Minute
1x800m run at 5KM Pace (annotate time) Goal is within 5sec (+/-) of second 800m
Rest 2min
1x600m run at 2 mile Pace (annotate time)
Rest only 1 Minute
1x600m run at 2 mile pace (annotate time) Goal is within 5sec (+/-) of first 600m
Rest only 1 Minute
1x600m run at 2 mile Pace (annotate time) Goal is within 5sec (+/-) of second 600m
Rest 2min
1x400m run at 1 mile Pace (annotate time)
Rest only 1 Minute
1x400m run at 1 mile Pace (annotate time) Goal is within 5sec (+/-) of first 400m
Rest only 1 Minute
1x400m run at 1 mile Pace (annotate time) Goal is within 5sec (+/-) of second 400m
Rest 2min
1x200m run at 400m sprint Pace (annotate time)
Rest only 1 Minute
1x200m run at 400m sprint Pace (annotate time) Goal is within 5sec (+/-) of first 200m
Rest only 1 Minute
1x200m run at 400m sprint Pace (annotate time) Goal is within 5sec (+/-) of second 200m
Rest only 1 Minute
1x200m run at 400m sprint Pace (annotate time) Goal is within 5sec (+/-) of third 200m
***5 Burpeee penalty if athlete does not make consistency of +/- 5sec due during 1min rest immediately
meet at CFHSV at 8am
REMINDER: Jerk Workshop today at 11am! Counts as a regular visit for Gold and Silver Athletes, $15 for Bronze. Sign up on MBO to reserve your spot!
