WOD Tue 8-28-12 – ‘Grace’

WOD Mon 8-27-12
August 26, 2012
WOD Wed 8-29-12
August 28, 2012

WOD Tue 8-28-12 – ‘Grace’

Overhead kettlebell lunges, what will they think of next!

Warmup:
Run 3 laps – 10 leg swings, 10 broad jumps after each lap
Then 3 round not for time:
8 Med-ball cleans
8 Pullups
8 Med-ball situps
 
Strength/Skill: Power Clean
15 minutes practice on power clean, work up to a heavy triple or practice form with a coach.  Try to go heavy with proper form.  Done correctly Power Cleans should not put a great load on your wrists!
 
WOD: ‘Grace’
30 reps for time – Clean & Jerk – 135/95#
-Remember the benchmark workouts are tests of your relative ability.  Keep track of your times in your notebooks or benchmark WOD log and put all of your effort into these!
 
Cool Down:
– Minimum 2 laps walk/slow jog
– Foam roller and LAX ball, T-spine mobilization and targeted stretching
 
Post power clean loads and times to comments
 
 
 
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