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Saturday, June 27 2015

Posted by Mandee on June 26, 2015   |   15 Comments

Randy

 

 

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!

15 responses to “Saturday, June 27 2015”

  1. Nathaniel says:

    That’s one long dude…must be Randy. Nice pic buddy! Those look like some peaceful double unders

  2. Matt says:

    Cool pick!

  3. Eric says:

    Peaceful Double Unders a phrase never uttered from my lips. Great pic Randy, I am in much need of those peaceful DU’s

  4. Nathaniel says:

    A. 195

    B. 4 + 12 rx+

  5. Bradley says:

    A. 170 PR
    B. 4+2 Rx+

  6. Jeremy M says:

    A: 180
    B: 4+9, RX+

  7. Cobra Kodi says:

    A. 170 (15# PR)

    B. 4+6 RX+ w/ Strict MUs

  8. George C says:

    A) 160 PR
    B) 1+11 RX, working on those strict hspu!

  9. Duke says:

    A-155
    B-7+7 RX

  10. Mandee says:

    A. 135 PR
    B. 3+10 RX+

  11. Shana says:

    A: 115
    B: 3+1 RX with MU and 85#