WOD Mon 9-17-12 “Cindy”
September 16, 2012
WOD Wed 9-19-12
September 18, 2012

WOD Tue 9-18-12

Caught in action: “The pushup princess”

Warmup:
Run 2 laps
3 rounds through modified Burgner warmup: perform with a deadlift width grip for 25 reps – 1) down & up, 2) down & up with high pull 3) hang muscle clean 4) power clean 5) squat clean
Squat mobility and receiving position work – 5 minutes
 
Strength/Skill:
Clean complex – 7 sets working up in weight to HEAVY but not maximal for your squat clean
Perform 2 deadlifts followed by 1 squat clean (coach demo)
Really work on delaying the arm bend, laying out in the triple extension – ankles, knees, hips
 
Cash Out:
7 rounds for time:
7 sandbag squat cleans 50/30 (Intermediate – Med ball cleans 20/14, Beginner – plate or DB Ground to shoulder/front squats 25/15)
7 ring dips (Intermediate – assisted ring dips, Beginner – bench dips)
 
Cool down: Row 500M continuous, 25 jumping jacks, spend 5-8 minutes rolling out and stretching middle and upper back