WORKOUT OF THE DAY – 8/12/17

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Comments are off Aug 11, 2017 WOD

Saturday, August 12th 2017

1.Conditioning
30 Box Jump Overs (30/24″)
30 C2B Pull-ups
30 KB Swings (53/35)
30 Front Squats (135/95)
30 T2B
30 Push Press (135/95)
30 Deadlifts (135/95)
30 Wallballs (20/14)
30 Burpees
30 Double Unders

 

OLY Class @ 1100

Junk yard dog
Burgener warm up
Skill transfer exercises

1.Slow tempo clean pull to high hang: take 10 sec to get to high hang. Then: high hang clean x 1+hang clean x 1 +jerk x 1: (1+1+1) x 5 sets. Take up the weight each set, but keep the technique perfect
2.Clean pulls: slow to the hang….3 sec to get to hang…. then explode. 3 sets x 3 reps go up in weight each set
3.Front squat: 5, 3, 1, 1, 1
4.Sit ups with weight behind head…. 50 reps