Friday 6/21/2013 WOD
Warm up
plank 1 min
Groiners 1 min
Mountain Climbers 1 min
Mobilty coaches Choice
Strength/Skill
Level 2
Cleans
3-3-3-3-3-3
50%-60%-70%-80%-85%-90%
touch and go floor the floor
level 1
hang cleans
3-3-3-3-3-3
touch and go build up to a challenging 3reps
work on technique and speed
Training
Level 2
3 rounds for time
12 power cleans (135/95lbs)
15 Ring dips
Level 1
3 rounds for time
12 Sumo dead lift high pull (75/55lbs)
15 push ups
2013 06 20
Why not just do Power Elizabeth? It’s basically the same workout and serves as a benchmark.
We’re going away from te Bench marks for a few weeks to concentrate more on training the specific movements. basically breaking the wods down to focus on improvment. Plus we have used a 21-15-9 scheme the last few weeks. Just a change.