Thursday 8/29/2013 WOD Bench Mark “Elizabeth”
Warm up
3 sets of
10 Jump Squats
10 Ring Rows to chest/ 5 strict pull ups
40 mountain Climbers
Dynamic Stretches
Clean Barbell Progression
Strength/Skill
level 2(adv)
Cleans
3-3-3-3-3
Touch and go from the ground. Build up to a 3 RM
Level 1(Beginner)
Hang Cleans
3-3-3-3-3
Work on speed and technique.
Training (Met-con)
Bench Mark
“Power Elizabeth”
21-15-9
Power cleans (135/85)
Ring Dips
Level 1/ scale options
Scale load on PC
If still learning movement substitue PC with SDHP (75/55)
If unable to perform Ring Dips scale with push ups
2013 08 28
7:57 @135lbs/pushups
set 1 RM for power cleans today at 190lbs!!!!!
Damn!!!! your a beast John, good work!!
I PR’d as well on power clean @ 155# thanks to Coach Tom
Elizabeth – 7:49 @ 115 w/ ring dips
Wow John, AWESOME job!!! You too Brett!! Love waking up and hearing this!! PR’s PR’s PR’S!!!!
Great job, guys. That’s impressive. Upset I missed Benchmark Week but needed to nurse a minor injury. Hopefully back next week.