WOD Wed 12-5-12 “Elizabeth”

WOD Tue 12-4-12
December 3, 2012
WOD Thu 12-6-12
December 5, 2012

WOD Wed 12-5-12 “Elizabeth”

5am “Crew”

Warmup:
3 minutes moderate pace row
1 minute aerobic pace row (75% perceived effort)
3 rounds through modified Burgner Warmup as follows:
 – Hang Clean Pulls (straight arms)
 – Hang Clean high-pulls (to sternum)
 – Hang Muscle-cleans
 – Front Squats
 – Clean Balance – (start at front rack position and drop to bottom of front squat)
 – Hang Squat-clean
After each round perform 8 ring dips, scale as necessary
Stretch and mobilize wrists and shoulders as necessary to prepare for cleans
 
Watch the view below for an outstanding modified burgner warmup by our own Bob Moczynski.  I cut out the “call me maybe” lip dub at the end though, sorry ladies
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Workout Movement Review and Scaling:
Spend 10 minutes with a moderate weight drilling form on the clean and make sure you have a good dip station set up
 
WOD: “Elizabeth” 
21-15-9 Rep sets of the couplet:
Cleans
Ring Dips
 
RX’d weight is 135/95 and ROM is the full squat clean
Int: 95/65, Beg: 65/45
Ring dips Int: Band assisted, Beg: bench dips
 
Cool Down: 
Drinking bird stretches, jog 1 lap, banded shoulder stretches
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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