WOD Fri 8-10-12 : De-load cycle – Day 5

WOD Thu 8-9-12 : De-load cycle – Day 4
August 8, 2012
WOD Sat 8-11-12 : De-load cycle – Day 6 (Last Day)
August 10, 2012

WOD Fri 8-10-12 : De-load cycle – Day 5

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Ok this one is longer tham our normal tear-jerker-motivational-sassy-snarky videos but the tradeoff is that it’s actual instruction on one of our more challenging movements – the Squat Clean.  This will be our skill/strength work for today so please watch prior to the WOD and we will work some of the different positions and movements during the skill portion of the class.

Warmup:
3 rounds not for time:
10 PVC pass throughs
1 x through the Burgner warmup
5 pushups
5 pullups
5 PVC squat cleans
 
Skill/Strength: Hang Squat Clean
5 sets of 3 reps from the hang position.  For the first 3 sets work with low weight to improve technique and then go somewhat heavy, ~60% of your max for the last 2 sets 
 
WOD: – Teams of 2
Team Tire Flip – 100 ft
100 burpees (total for both partners – each can do 50 or split it up as you see fit)
Team Tire Flip – 100 ft
Whole team must jump on top of the tire to finish
 
Cool Down: Roll away the tires and run/walk at least 2 laps
Stretch hamstrings, biceps & forearms
 
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