Friday 5/31/2013 WOD
Lets say good bye to May with some serious spring “CLEANING”
Warm up
Jump rope
2 mins singles
3 mins double under
Coaches choice for DU practice and mobility
Clean practice
With an empty Barbell
2 down and ups
2 shrugs from the top of the knee
2 shrugs from the mid shin
2 power cleans from the hip
2 power cleans from the top of the knee
2 power cleans from the mid shin
2 front squats
2 squat cleans from the hip
2 squat cleans from the top of knee
2 squat cleans from mid shin
Strength
Hang “Squat” Cleans
3-3-3-3-3-3
Today is all about getting underneath the bar FAST. Lots of prep work to make sure you understand how to drive yourself underneath the bar and “meet” the weight. Coaches will show you what this means. Build up to a tough set of 3.
Training
For time complete the following
5 Hang squat cleans (155/110lbs)
40 double unders
10 power Cleans (135/95lbs) <touch and go from the floor>
40 double unders
5 Hang Squat cleans (155/110lbs)
40 Double Unders
10 Power Cleans (135/95lbs) <touch and go from the floor>
40 Double unders
Check out the video with Coach B who I had the pleasure of getting my butt whooped all last weekend. I probably did near over 400-500 squats. Im such a better dancer now.
Coach Burgener talking about the CLEAN
2013 05 30
6:32 Rx
First WOD in over a week, with most of that week spent imbibing. Needless to say, a little sluggish this morning @ 5 AM.