FRIENDLY REMINDER: REGISTERED ATHLETES ACD 2014
In order to give you a stress-free sequence for Quali WOD3, Please sign up for your heats.
Box will be open @ 4:30pm for warm Up.
First heat starts at 5 pm. we´ll be running heats every 30 min.
Remember the only times when dropping the Bar is permitted.
Friday 5:00 & 6:00 pm class.
Saturday 8:30-10:00am
On Saturday we´ll be running heats every 30 mIn. as well starting 8:30am.
This is your final Qualifier WOD, unleash your Beast in this grinder and reserve your spot at Austria´s biggest stage for the Sport of Fitness! THE AUSTRIAN CHAMPIONS DAY 2014!
HEAD CAOCH Andi
Trainer warm Up 15 Min.
Skill: Hang Power Clean (12 Min.)
Warm Up and Practise remaining the Hook Grip at the Hang Power Clean for multiple Reps.
Then
EMOM for 5 Minutes 10 Hang Power Cleans. You choose the weight.
WOD (16 Min.):
Partner Up and complete
5 Rounds of:
15 Partner Med Ball Toss* 10/6//6/4 kg
7 Hang Power Clean & Jerks 60/40//40/25kg
Each Partner does 1 full Round then switch until each athlete completes 5 rounds of this couplet. Cannot Drop the Bar.
Scale weights as needed! *For the Med Ball Toss. Your partner is standing in front of you tossing the ball, you catch it while lying on the floor, touch the floor with the ball behind your head, sit up and shoot it right back at him.
Score: Time, Time Cap: 16 Min.
Think of this on the Ball Toss.
This is why our gym is equipped with Rogue Gear!
