Power Down Under


Melaina Neisner | 06/11/2018 | 3

TEAM!!

I am super pleased with everyones work today! Y’all blew the wod out of the water, morning and evening classes!! It was a tough one! And thank you to my evening classes who endured my EXTRA pep today, I was pretty pumped up for the wod and also excited about the sunshine! Seriously though, Mel Mondays are my favorite.

Anyway- onto tomorrow’s fitness! This is what we got for y’all:

STRENGTH:

10:00 to work up to a heavy 1 rep max Clean

A little strength work for a change, we’ll warm you guys up and you’ll have a chance to hit a heavy 1 rep max clean for the day. Then you’ll dial it back for this work out:

WOD

Every Minute ON the Minute

20 Double Unders

1 Power Clean (135/95)

Each Minute +1 power clean

time cap 15:00

 

This work out is a fun one. It’s an EMOM at the top of each minute you’ll perform 20 double unders and add 1 power clean each minute.

So minute 0-1 will be 20 dubs + 1 Power Clean

minute 1-2 will be 20 dubs + 2 Power cleans

2-3 will be 20 dubs +3 power cleans

etc etc until you can’t complete the cleans in the designated minute. So everyones end time will be a little different. We’ll cut you off at 15, if you make it there!

In this work out you’ll want to scale the double unders to something you an hit unbroken every time. They shouldn’t take you more than :20 each round. You can drop the reps, or scale to singles or jump and taps. Today is not the day to struggle through dubs. Today is all about the power clean. This clean is on not light but it also shouldn’t be heavy. Scale it so that it’ll be something you can string together at least 5 reps in a row of under fatigue (the fatigue will be provided to you by the dubs!). You want to be able to keep your hangs on the bar for a lot of this work out. Expect the work out to get real around minute 6/7 and I want y’all to hold until at least the round of 12! Make me proud y’all!


3 comments for “Power Down Under

  1. JoshMc says:

    Str: 145#
    WoD: 5+23 (?) @ 115#, DUs. Took a minute break, then restarted a few more times.

  2. Ben says:

    STR: 195#
    WOD: 9 + 27 @ 115

  3. Jenna says:

    STR: 145#
    WOD: 8 + 7 Rx. That got real fast!

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