Wednesday Workout: Cleans, Double-Unders, and Running

Come to our Spring 2013 Nutrition Challenge Kick-off and Paleo Potluck Dinner this Sunday, April 7th, at 6 PM!

courtney


Strength

Power Clean; 3 sets of 3 with good speed heavier than WOD weight

WOD

Level 1

3 rounds for time:

  • DB Power Clean (30/20# per hand) x 5
  • Single-Under x 100
  • Run 400 m

Level 2

4 rounds for time:

  • Power Clean (155/115) x 5
  • Double-Under x 50
  • Run 400 m

Cool-down

Foam roll quads, hip flexors, lats, and upper back.

 

16 thoughts on “Wednesday Workout: Cleans, Double-Unders, and Running

  1. PC: up to 121#
    WOD : 11:33 (3 rounds @ 115#)

  2. PC: 135#
    WOD: L2@16:11 (135#)

  3. PC: 215
    WOD:15:01 Rx

  4. PC: 195

    WOD: 18:20

    Was wasting all kinds of time missing double unders before I switched ropes in the second round

  5. 15:58 Rx’d
    This was fun. PCs broken into singles with an underhand-overhand grip

  6. PCs: 115
    WOD: 20:36 (4 rounds w/ 105#)
    Getting much better at DUs but they still slowed me down a lot

    1. keep it up, Carolanne!

  7. PC: 75#
    WOD: 12:02 (75#)

  8. 135#
    85#, 25 du’s, counted attempts,

    I’m putting the hill on notice.

    1. Oh yeah, 16:40.
      4:00, 7:54, 12:35, 16:40

  9. 10:38 (3 rds @ 85#)

  10. 12:34 at 75# and SU

  11. PC: 185#
    WOD: 13:41 rx

  12. PC: 145#
    WOD: 13:16 Rx

  13. PC: up to 95# but failed on third rep
    WOD: @75#, su’s 15:42

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