3.03.2016

Friday March 4, 2016

Alright 16.2 has been released...BEHOLD!!!!
Beginning on a 4-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If you complete the workload in 4 minutes you move into next round which is
@ 4 minutes increase complete
25 toes-to-bars
50 double-unders
13 squat cleans, 185 /115 lb.
This gets you into the next 4 minutes of the same 3 movements but now the squat clean reps drops to 11 and weights increase to 225/145.
*As fast as you complete rounds you can start into the next heat with whatever time you had left from previous heat. So if you complete the first round in 2 minutes then you have until 8 minutes to complete the second round! It keeps going until you finish the prescribed reps and weights or you do not finish the reps and weights within the allotted times.
So this is how tomorrow will go. As we did last week, we will do movement preps for the workouts! We will get in and loosen up specifically activating shoulders, core and hamstrings! Next we will play around with the two movements of
Toes 2 Bar
Double unders
Im sure glad we did all that homework on double unders!! After that pay attention to the coaches as they will help you solidify your mechanics for the squat clean! We want pure perfect form!! Take the time to play around with some weight but do not over due it. We will then hit a mini WOD to test your motor. Nothing to crazy but enough to allow each of you to experience the muscle memory of the workout.
So...
2 rounds
10 T2B
25 Double Unders
6 Squat Cleans (135-185 / 85-115)
then rest 2 minutes
2 more rounds
10 T2B
25 Double Unders
5 Squat Cleans (155-225 / 105-145)
This is just for practice for Saturday! Let's get max participation and support in on saturday.
Have confidence in this one! Find you strength from within and walk to that bar with confidence. You are backed by a community that is with you 100% all the way through. So get in there tomorrow and come up with your battle plans then come saturday...LETS GO TO WAR WITH 16.2!!!!!
As mentioned last week, if you need to complete the workout tomorrow because of an issue. Just PM us!
Post all scores/times/reps/loads/modifcations to comments.

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