WORKOUT OF THE DAY – 11/18/17

By

Comments are off Nov 17, 2017 WOD

Saturday, November 18th 2017

1. Conditioning
25/18 Calorie Bike/Rower, 50 Wallballs (20/14)
25/18 Calorie Bike/Rower, 35 Deadlifts (165/115)
25/18 Calorie Bike/Rower, 20 Burpee Box Jump Overs (24/20)
25/18 Calorie Bike/Rower, 35 Deadlifts (165/115)
25/18 Calorie Bike/Rower, 50 Wallballs (20/14)

OLY CLASS @ 1100

Junk yard dog
Burgener warm up
Skill transfer exercises

1. 3 position cleans: high hang, mid-thigh, floor. Warm up accordingly. 50%x1+1+1, 55%x1+1+1, 60%x1+1+1, 65%x1+1+1 x 3
2. Clean tempo pause pulls; pause 2 second at each position. 6 positions: 1″ off floor, 1″ below knee, 1″above knee, mid-thigh, down position, explode to top with a good strong finish. Go down the same way pausing at each position. That is 1 rep and 1 set. Perform 4 sets.
3. Front squat + jerk: 5 x 3+1 increase weight each set. (3 front squat + 1 jerk) 5 sets.
4. KB snatch + OHS + Sotts press + Turkish get up + stand….2 reps each hand x 3 sets.
5. Good Morning: 3 x 10.
6. Sit ups x 100 reps.