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27
Oct

Monday 102813

 

WOD Strategy
"Liquid Cocaine" is a sprint.  We are setting a generous time limit with 10 minutes, but this Met-Con is definitely meant to be completed in under 5 minutes.  The cleans should be done either as TNG or with a drop and no hesitation right back to the bar.  Focus on form from the start and you will be rewarded in rounds 4 and 5. Use the hook grip on all the cleans as grip strength is sure to be a limiting factor as we get into the later rounds.  Choose a weight that allows you to complete each round with little to no rest.  The pull-ups should be done unbroken, end of story, scale your PU method accordingly.  Whether you go chin over bar or ring rows, try to preserve this stimulus.
 
Monday (10/28)
WOD Prep:
Tabata Hollow & Superman Rocks
* Alternate Between Movements
 
1. "Liquid Cocaine"
5 Rounds For Time of:
5 Clean & Jerks (155/105)
10 Chest To Bar Pull-Ups
* 10 Minute Time Cap
 
2. Every Minute on the Minute for 12 Minutes:
Odd:  1 Power Snatch + 1 Snatch
Even: 4 Back Squats