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WOD for Wednesday 022713 – Click Here For Today’s Schedule
Deadhang Pullups
5 reps EMOM for 8 minutes (add weight if needed)
Tabata Single Unders (2 minutes)
Tabata DUs (4 minutes)
–Rest–
CF Open WOD 11.5
20 minute AMRAP of:
5 Power cleans (145/100)
10 Toes to bar
15 Wall Ball (20/14)
Post Workout Rounds to Comments
For the strength segment, you will do 5 Deadhang Pullups on the minute for 8 minutes. If you cannot perform Deadhang Pullups, our preference today is to NOT use a band. Do strict ring rows instead, setting the rings as low as you can to still be able to complete the 5 reps each round.
After the pullups, as a group you will perform a total of 2 minutes of Tabata Single Unders, and then 4 minutes (8 total cycles) of Double Unders.
The conditioning workout is WOD 11.5 from the 2011 CF Open. If you’ve already registered for this year’s Open you should do the RX Power Clean load. Coaches will help you figure out the appropriate weight. Keep in mind this is a long AMRAP and they are only 5 reps of the PC. Don’t be quick to scale down on this one! Men’s Wall Ball target is the red line and women’s is the blue.
CF Open WOD 11.5 Movement Standards
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