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Friday 6/21/2013 WOD

By: 2 Comments

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

 

 

Comments: 2

  1. 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.

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