WOD Tue 4-16-13
April 15, 2013
WOD Thu 4-18-13
April 17, 2013

WOD Wed 4-17-13

Tom and Scott getting plyometric in the morning

(0-10) Warmup:
400M Run
10 pass throughs
5 slam balls
5 pushups
 
2 x through modified Burgner Warmup for cleans
1) Dip drive shrug
2) Dip drive shrug pull 
3) Top of pull to rack position – land in 1/4 squat (power position)
4) Front squats
5) Drop from top of squat to bottom of squat
6) Hang squat clean
 
(10-25) Skill/Strength: 3 position clean – low to high
7 sets of 3 reps each
– Rep 1 starts at a hang at or slightly below the knee
– Rep 2 starts at “Position 2” – a hang halfway between knee and hip
– Rep 3 starts at “Position 1” – a hang at the hip with the knees bent
 
Perform all three reps continuously without touching the ground, as heavy as possible with good form
 
(30-46) Conditioning:
EMOM – 16 minutes
Even Minutes: 5 Power cleans – 155/105, 5 over the bar burpees
Odd minutes: 30 sec handstand hold
 
Cool Down:
1) 250M easy row
2) Seal stretch – 2 x 20 sec
3) Banded traps stretch – 30 sec each arm
4) Drinking bird – 10 x each leg, 5 sec hold
 
 
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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