Don’t Break Em Up

Mar 5th, 2014

Category: Competitor

Don’t Break Em Up

Floatin'

Floatin’

Warm-up
10-20-30-20-10
Unbroken Double unders
Then roll and stretch the hammies

Oly
5 sets @ 75% of max clean
2 position clean
1.Mid- Hang
2. Low hang

WOD
In 12 minutes…
Every 3 minutes complete
50 unbroken dubs
12 Unbroken power cleans
12 Unbroken HSPU

Games (155,105)
Regional (135,95)
Open (115,80)

If you cannot complete all of the reps unbroken scale to a number that you can. If you fail to complete a set of unbroken either start over or complete 10 burpees on the spot and then continue the set to finish.

Ca$hout
3×10 Weighted Back Extensions
Hold a Max effort L sit between sets

DISCUSSION 4 Comments

  1. Rachel 'Goose' 03/06/2014 at 5:05 am

    Warm-up: X
    OLY 5×2 @75%- 160 (working on more shrug in 2nd pull)
    WoD: missed 2 rounds (went slower to finish all HSPU sets/ did rest unbroken)
    Cash-out: Tabata Burpees

  2. Andrea 03/06/2014 at 2:38 am

    High bar back squats: 195×5, 215 x5, 235×5, 255×2
    WOD: games unbroken, all rounds completed
    back ext. just at body weight
    2x tabata hill sprints @10% incline, first round at 9.0 speed, second round at 8.5
    4x 7 strict ring dips + 7 strict pull ups on fat bar
    5x 10 cal on bike + 15 GHD

  3. biscoe 03/05/2014 at 6:47 pm

    oly: 225#
    wod: 50 dubs, 12 cleans @ reg, 8 hspu’s

  4. Mike Brown 03/05/2014 at 12:30 pm

    OLY: 75% of 245 = about 185 * 5
    WOD:
    30 Doubs, 12 Cleans @ Regional, 5 HSPU’s

    14.2 Guess:
    15min AMRAP
    10 Thrusters 20 KB swings 30 Box Jumps