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Friday 5/31/2013 WOD

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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

 

Comments: 1

  1. 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.

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