WOD Wed 12-26-12 “Cindy”
December 25, 2012
WOD Fri 12-28-12
December 27, 2012

WOD Thu 12-27-12

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Quick video on the power clean with Sage Burgner, narrated by Mike Burgner

(0-15) Warmup:
4 rounds through at a warmup pace
Shuttle run
15 sec handstand hold (or scale)
30 sec banded shoulder stretch each arm
10 front squats with unloaded bar
5 burpees
 
(15-35) Skill/Strength: High Hang Squat Cleans
5 sets of 3 for max weight
– if you are not comfortable with a 3 rep max spend this time drilling form with a coach
– This movement starts from the high-hang position – bar midway between hips and knees
– Do not dip below mid-thigh to begin your pull!
– Catch at full squat depth OR descend to full squat depth from whatever height you catch before you stand to full height
 
(35-50) Conditioning:
3 rounds for time:
10 Squat Cleans (from the floor) 95/65 – scale as necessary
300M Row
 
(50-00) Cool down & post loads & times
3 rounds – shuttle run, quad and shoulder stretches