We’ll be taking on CF Open WOD 13.3 Saturday morning from 9-11!
1 minute of Single Unders
1 minute right foot Single Unders
1 minute left foot Single Unders
1 minute Double Unders
4 minutes Tabata Double Unders
5 singles @75%
3 singles @85%
3 singles @90%
EMOM for 10 minutes:
Post Snatch Loads and Sprint Times to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute straight of single unders, 1 minute on just the right, 1 minute on just the left, and 1 minute of Double Unders (or attempts). Then, 4 minutes of Tabata (20 seconds on, 10 seconds off ) Double Unders. There is no sub for DUs unless your singles are horrendous. This is practice time!
For the strength segment, follow the warmup progression up to 85% and then complete 3 singles at 90% Snatch1RM. Rest up to 3 or 4 minutes between those heavy attempts. The entire strength segment shouldn’t take longer than 20 minutes.
For the conditioning workout, you are running a total of 10 100m sprints. Start one every minute for 10 minutes and do your best to maintain your pace from start to finish.
ENDURANCE WORKOUT tonight at 6pm! Bring a stopwatch and enjoy the daylight!
100m World Record – Usain Bolt 9.58 seconds