"Gates of Hotel"
For time:
100 Dumbell Squat Cleans into a Thruster (choose any load)
and Insert 5 Burpees on each minute mark
Note: there will be a 15 minute time limit.
For time:
100 Dumbell Squat Cleans into a Thruster (choose any load)
and Insert 5 Burpees on each minute mark
Note: there will be a 15 minute time limit.
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Sunday, March 6, 2011
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11 comments:
Think of it as a mercy killing.
We have found that if the WOD is not finished in the ballpark of 10 minutes, then the athlete is stringing together an insufficient number of the "primary lift", after the "hurdle lift"(ie. not making significant forward progress in the WOD).
Scaling the number of reps on the hurdle lift dramatically changes recovery, and may be essential.
10:00 AM'ers
Ray 12:57 (20#)
Amy 14:34 (12-10#, 5-3 Brps.)
Donte 97 (20#, 5-3 Brps.)
Gene 95 (15#, 5-3-1 Brps.)
Evan, in addition to the primary and hurdle lifts where does the burpee fit into all this? Or is that supposed to be the mercy killing part of the WOD?! Should we pick an optimal load on the DBs, try and do the 100 but scale burpees if we have to??
Primary Lift = Sq Clean into Thruster
Hurdle = Burpee
It should be noted that Hanging Squat Clean is what we are doing (just like in the Kalipa Demo)
You are trying to pick a load with which you will complete the 100 reps.
Scale the burpees if you have to, it will dramatically help your "recovery".
Thanks for the explanation Evan!
5PM
Mike G 11:32 (20#)
Hoi Yee 11:39 (12#, 5-4 Brps)
Sujata 12:28 (10#, 3 Brps)
Steve H 14:32 (25#)
Matt 92 (15#)
Dan H 84 (20#)
John M 55 (40#, 3 Brps)
6:00
Susan 8:53 (10#)
Jamison 13:26 (20#)
Jesse W 13:48 (25#)
Jesse S 14:40 (15#, 5-x brps.)
Phil 85 (20#, 5-x brps.)
Kassim 80 (25?#, Brps-Push Ups)
Maggie 78 (20#)
7:00
Whitney 9:00 (12#)
Kim 9:26 (8#, 3 Brps.)
Mark G 13:54 (15#)
Jose 90 (20#, 5-1 Brps.)
Cindy
10 rounds
5 rounds with no assist on pull-ups rest with red band
then
500m row with average 1:41
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