Lightning Bolt

We’ll be taking on CF Open WOD 13.3 Saturday morning from 9-11!

WOD for Friday 032213 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – (see video)

Skill:
Double Unders
1 minute of Single Unders
1 minute right foot Single Unders
1 minute left foot Single Unders
1 minute Double Unders
4 minutes Tabata Double Unders

Strength:
Snatch
5 singles @75%
3 singles @85%
3 singles @90%

Conditioning:
EMOM for 10 minutes:
Sprint 100m

Post Snatch Loads and Sprint Times to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 1 minute straight of single unders, 1 minute on just the right, 1 minute on just the left, and 1 minute of Double Unders (or attempts).  Then, 4 minutes of Tabata (20 seconds on, 10 seconds off ) Double Unders.  There is no sub for DUs unless your singles are horrendous.  This is practice time!

For the strength segment, follow the warmup progression up to 85% and then complete 3 singles at 90% Snatch1RM. Rest up to 3 or 4 minutes between those heavy attempts.  The entire strength segment shouldn’t take longer than 20 minutes.

For the conditioning workout, you are running a total of 10 100m sprints.  Start one every minute for 10 minutes and do your best to maintain your pace from start to finish.    

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch and enjoy the daylight!

100m World Record – Usain Bolt 9.58 seconds
[youtube]http://www.youtube.com/watch?v=3nbjhpcZ9_g[/youtube]