Hang Clean + Jerk
2014 Regionals (Masters Version)
HERE (Down on the FRIDAY spot...
I forgot it had a timecap of 20m... b/c I finished it anyway...
So...
Mobilize / Hip Hinge Work
then...
10 Single-Arm KBS (ea arm)
50' Bottoms Up KB Walk (ea arm)
5-10 Windmills (ea arm)
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PC Warm-Up
5-7 Muscle Cleans
5-7 Front Squats
5-7 Propulsions
5-7 Press
3-5 Hang Clean + Jerk
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Clean & Jerk Ladder
EVERY 90s until failure:
Hang Clean + Jerk
Men +10# each time / Women = +5# each time
If you cannot get 5 sets in, then stay where you are at until you get 5...
(I had to start at 185#)
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2014 Regionals WOD #4 (Masters Version)
21-15-9-6-3 For Time:
STRICT HSPU
Front Squat (155#)
Bar-Facing Burpee Jump Overs
(*20m Cap)
Daliege ~ 95-115-135-145-155-175 / Did 21's & maybe 15's w/ Push Ups & 135#
Ladick ~ XX / Did 21's (and maybe 15's w/ Push Ups & 95#)
E.Moon ~ 75-80-85-90-95-100-105-110-115-125 (missed the jerk)-125! Got it!
tb ~ 185-195-205-215-225-235! / 27:14 (10s faster, but way slower at the 20m mark...
Last time I had 126 (9 FS in) at the 20m mark... then finished at 27:24...
This time I was more like 117 (9 Strict HSPU) at the 20m mark...
Those STRICT HSPU are just slow for me!!! 2's & 3's...
7-7-4-3 / 11-7-4 / 21 @ 8:36 [8.2s/r]
2-3-3-3-3-1 / 15 / 15 @ 17:43 (9:07) [12.2s/r]
3-2-2-2 / 9 / 9 @ 22:37 (4:54) [10.9s/r]
2-2-2 / 6 / 6 @ 25:49 (3:12) [10.6s/r]
3 / 3 / 3 @ 27:17 (1:28) [9.2s/r]
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