WoD - Aug. 26, 2016

4 Rounds
200m Run
5 Squat Cleans  185/110# (increasing weight = time dependent)
5 Strict Chin-ups
30 Double Unders

Every multiple of 3 minutes increase the weight

Post Times

Rx Weight Change
Increase weight after each
Male: 185/205/225/235
Female: 110/125/135/140

Note:

  • Athletes change the weights every multiple of 3 minutes,
    • at 0-3 minutes, your weights are 185/110, at 6 minutes your weights are, 205/125,  at 9 minutes your weights are 225/135, at 12 minutes your weights are 235/140
    • If you go over 12 minutes, you will stay with 235/140 until you finish all your rounds
    • IF the athlete is in the middle of their cleans performing the prescribed weights, and time hits a multiple of 3, the athlete will stop and change their weights to the next level up and resume their reps

Strength Session

A1. 4×3, Squat Clean – TnG
Rest 90 seconds

Increasing weight

4 Rounds
200m Run
5 Squat Cleans  185/110# (increasing weight = time dependent)
5 Strict Chin-ups
30 Double Unders

Every multiple of 3 minutes increase the weight

Post Times

Rx Weight Change
Increase weight after each
Male: 205/225/245/255
Female: 125/135/140/145

Note:

  • Athletes change the weights every multiple of 3 minutes,
    • at 0-3 minutes, your weights are 205/125, at 6 minutes your weights are, 225/135,  at 9 minutes your weights are 245/140, at 12 minutes your weights are 255/145
    • If you go over 12 minutes, you will stay with 235/140 until you finish all your rounds
    • IF the athlete is in the middle of their cleans performing the prescribed weights, and time hits a multiple of 3, the athlete will stop and change their weights to the next level up and resume their reps

Strength Session

A1. 4×3, Squat Clean – TnG
Rest 90 seconds

Increasing weight

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