If you want to do the WOD together, feel free to come to Markham at 6:00pm to start your warm up. Actual heats will start closer to 7:00pm.
We will also be doing re-do's at Markham on sunday at either 11:00 or 12:00pm. Message Steve for a time on Saturday.
a) Warm up
3-2-1
toes to bar
deadlifts 115/75lbs
snatches 115/75lbs
b) Clean and jerk percentage warm up
5 Reps at 50-60%
3 reps at 60-70%
1 rep at 70-80%
1 rep at 80-90%
c) 15.1
9-minute AMRAP:
15 toes-to-bars
10 deadlifts
5 snatches
(M 115 lb. / F 75 lb.)
D) 15.1A
6 mins to find a 1RM clean and jerk
****NOTES
- We suggest breaking up the toes to bar into 2 sets by the 2nd round.
- Deadlifts and snatches should be unbroken.
- Focus on a consistent pace, not trying to rip one part of the round.
- Transitions per movement should be fast and seamless. Do not take to much time between each movement.
- Keep your barbell close to the pullup rig.
- As we get more feedback from our athletes that do this WOD earlier on, we will post anything else we think that will help you for the wod.
This was great advice and helped a lot when we did it this morning. Steady pacing is important and taking a few breaths between movements will pay off in the last 2 minutes. Toes to bar become really laborsome at the end of round 4 on, so breaking them up is wise.
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