November 14, 2017
TUESDAY!
SWOD: (35:00) For Time!
Goal: Sub 20:00
Strategy: Fast singles for the
PC not resting more than 5-7
seconds. UB or 2 sets MAX if
possible for the KTE (same rest)…
Run at 85%, then get back at it.
COMPETITOR:
200 M Run
15 Power Cleans
#155/105
15 Knees to Elbow
200 M Run
12 Power Cleans
#185/125 (130)
12 Knees to Elbow
200 M Run
8 Power Cleans
#205/135 (145)
8 Knees to Elbow
200 M Run
12 Power Cleans
#185/125
12 Knees to Elbow
200 M Run
15 Power Cleans
#155/105
15 Knees to Elbow
200 M Run
RX:
200 M Run
15 Power Cleans
#135/95
15 Knees to Elbow
200 M Run
12 Power Cleans
#155/105
12 Knees to Elbow
200 M Run
8 Power Cleans
#185/125
8 Knees to Elbow
200 M Run
12 Power Cleans
#155/105
12 Knees to Elbow
200 M Run
15 Power Cleans
#135/95
15 Knees to Elbow
200 M Run
PERFORMANCE:
200 M Run
15 Power Cleans (Hang Power Cleans)
#115/85 (#105/75 or #95/65)
15 Knees to Elbow (13 KTE-A, 19 Hanging Knee Raises or 19 BF Sit Ups)
200 M Run
12 Power Cleans (Hang Power Cleans) #135/95 (#115/85 or #105/75) 12 Knees to Elbow (10 KTE-A, 16 Hanging Knee Raises or 16 BF Sit Ups)
200 M Run
8 Power Cleans (Hang Power Cleans) #155/105 (#135/95 or #115/75) 8 Knees to Elbow (6 KTE-A, 12 Hanging Knee Raises or 12 BF Sit Ups)
200 M Run
12 Power Cleans (Hang Power Cleans) #135/95 (#115/85 or #105/75) 12 Knees to Elbow
(10 KTE-A, 16 Hanging Knee Raises or 16 BF Sit Ups)
200 M Run
15 Power Cleans (Hang Power Cleans) #115/85 (#105/75 or #95/65) 15 Knees to Elbow (13 KTE-A, 19 Hanging Knee Raises or 19 BF Sit Ups)
200 M Run
MOD: 20:00 AMRAP!
BUY IN: 25/20 Calorie Bike
12 Power Cleans (Hang Power Cleans) #135/95 (#115/75, #95/65 or #75/45)
8 Knees to Elbow, Toes to Bar or
Toes to Ring) MOD: 10 TTB-A, TTR-A, 12 Hanging Knee Raises or 15 BF Sit Ups
200 M Run