WOD Mon 3-19-12 Death by cleans

WOD Sat 3-17-12 – Heavy Chipper
March 16, 2012
WOD Fri 3-23-12 My First Tire
March 23, 2012

WOD Mon 3-19-12 Death by cleans

Warmup: 500M row
Running drills – column weave 2x
10x pass throughs, 10 OHS, 10 pullups, 10 pushups
 
Skill – work on perfect KB swing, move through hip flexor stretch, 4 standing vertical jumps, then KB swing 7-9 reps – 3 times through that sequence
 
Speed/Strength – Power Clean 5 x 3 – ~3 min rest between sets
 
WOD: Death by Cleans – use 60% of your 3 RM from above
With a continuously running clock perform 1 clean the first minute, 2 cleans the second minute, 3 cleans the third, and so on until you can no longer complete the number of cleans assigned to that minute.  If you fail at less than 10 reps, take 1 min rest and restart at 1 clean.
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
Fill out the form to receive your free ebook

x