WOD Sat 4-27-13
April 26, 2013
WOD Tue 4-30-13
April 29, 2013

WOD Mon 4-29-13

Jesse stands up a deadlift 

Warmup: 
Olympic lifting warmup – 5 minutes DROM on shoulders and squatting followed by barbell work on squat clean and jerk
 
Strength/Skill: Clean & Jerk
– 20 minutes to obtain a 1 rep max effort – no specified rep scheme
– Please be smart about what you put on the bar, this should be challenging but not destructive
– Coaches reserve the right to select weight for you!
– Novice Athletes will work on skill and technique during this time
 
WOD:
Complete the following for time
30 Strict Pullups (scaled as necessary, no kipping)
9 Deadlifts (Heavy)
20 Strict Pullups
7 Deadlifts
10 Strict Pullups
5 Deadlifts
 
– Deadlift should be approximately 75% of your 1 rep max (if your max is 400#, put 300# on the bar)
– Technique is crucial on this workout!  Do not rush reps with compromised technique, you should be trying to go as hard as you can with perfect form!
 
Cool Down:
1) 10 x drinking bird each leg
2) Partner bicep compression bands – 10 x flex extend each arm
3) 400M easy row
4) Foam roller/lats