WOD Thu 8-8-13
August 7, 2013
WOD Sat 8-10-13
August 9, 2013

WOD Fri 8-9-13

Warmup:
Run 1 outdoor lap then:
Play catch with LAX balls for 7-8 minutes
– Must alternate hands throwing and catching
– Must alternate throws/bounces
– Watch out for neighbors!
 
Skill/Strength: Clean & Jerk
5 sets of 3 reps at 70%-90% of your 1RM
– All reps must be touch and go
– Do not perform max reps on final set
 
Conditioning: Bear Complex
– For max weight at completion
7 x 3 of the barbell complex
Deadlift, Power Clean, Front Squat, Push Press, Back Squat, Push Press
 – This is 3 reps of each exercise, performed in order without stopping.  All reps must be touch and go, if you have to stop, the weight is too heavy
– Record max weight at which you completed the complex successfully
 
Cool Down:
1) 100 jumprope singles
2) Standing hamstrings stretch – 3 x 20 sec L/R
3) Reverse lunges with rotation at bottom – 30 ft
4) Chest stretch at wall – 3 x 30 sec L/R