Little D says quite yo bitchin and move some weight!
WARM UP:
Coach’s Warm Up
LIFT:
Dead Lift
2 @ 75%
2 @ 85%
3×2 @ 90%
WOD:
“Denis Leary” – From the first Shakedown
2 Clean & Jerks (145#/105#) (135#/95#) (115#/75#) (95#/65#)
50 Double-Unders
4 Clean & Jerks (145#/105#) (135#/95#) (115#/75#) (95#/65#)
50 Double-Unders
6 Clean & Jerks (145#/105#) (135#/95#) (115#/75#) (95#/65#)
50 Double-Unders
8 Clean & Jerks (145#/105#) (135#/95#) (115#/75#) (95#/65#)
50 Double-Unders
10 Clean & Jerks (145#/105#) (135#/95#) (115#/75#) (95#/65#)
50 Double-Unders
*Adv. = Sqt. Clean & Jerk
**This will be a tag team event. One man and one woman will go at a time. They must complete all their reps per round before they can tag their other partners which also will consist of one man and one woman. One person per group may do all the lifts or all the double unders however they must lift their own weight. In addition, you may not move on to the next movement until all the reps have been completed of the prior movement. Teams must keep track as to not go over their double-under reps.
Example 1 – Straight Up Yo
Pair 1 does 2 squat clean to overhead’s each and then completes 50 double unders each. Pair 2 then does the same movements. Pair 1 advances to the reps of 4 in the ladder.
Example 2 – Rescue Me
Pair 1 Male does his squat clean to overheads @ 145lbs, steps over and does the females squat clean to overheads @ 105lbs then they both proceed to perform the double unders.
At anytime you may do your teammate’s reps however you must do your reps first before doing your teammates and that teammate may not do anything. So if teammate 1 has 30 DU’s left and cannot finish them then Teammate 2 may do them after their reps are completed while teammate 1 watches. The WOD ends when every team has had each tandem go through the rounds.
POST WOD:
Coach’s Stretch
