WOD Mon 3-18-13
March 17, 2013
WOD Wed 3-20-13 “Grace”
March 19, 2013

WOD Tue 3-19-13

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How aggressive are you when you train?  This video goes on for about 5 minutes but you will get the point after watching just a few reps.  The oly lifts are all about crisp, efficient movement from one strong position to the next.  Give a little grunt or growl the next time you fight to put a weight overhead or to stand up with a heavy clean…you just might like the way it feels 🙂

5 minutes continuous motion – run/row/bike/jump rope.  Doesn’t matter which one but keep moving
Barbell warmup – 2 rounds through
5 deadlifts
5 squat cleans
5 push press
5 back squts
Switch to snatch width grip
5 heaving snatch balance (this is a dip-drive then press the body down to the bottom of the overhead squat, stand to full extension and return bar to shoulders)
5 squat snatch
Complete the prescribed number of reps of each movement unbroken, there is no time component for this set:
30 x weighted GHD situps: 15/10 lbs – hold plate to your chest and descend slightly past parallel, then extend arms and touch plate to toe-board (Int & Beg scale as necessary)
20 x pullups (Int: Band Assisted strict pullups, Beg: Ring rows) – if you do these un-assisted you may kip, if you have a band they need to be strict
25 x deadlift 225/155 (Int: 185/135, Beg: 135/95)
30 x Wallball shots 30#/20# (Int: 20/14, Beg: 14/10)
30 Calories rowing
30 x Weighted back extensions 15/10 (Int & Beg scale as necessary)
20 x Push press 95/65 (Int: 75/45, Beg: 45/25)
– Rest as necessary between each movement
– The reps must be unbroken for the set to count, so treat each exercise as its own “mini-wod”
Cool Down:
1) Row 300M easy
2) Spiderman stretch 3 x each leg, 10 sec per position
3) Wrist stretch – 60 sec continuous 
4) Shoulder external rotation stretch with bands – 30 sec each arm
5) Shoulder internal rotation stretch with bands – 30 sec each arm
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