15
Nov
Wednesday, 16 November, 2016
Sherry driving those elbows up!
Workout of the Day:
GENERAL WARM-UP
50 Single under
1 minute hamstring stretch, right
50 Single under
1 minute hamstring stretch, left
50 Singles unders
15 Air Squats
50 Singe unders
10 Barbell Front Squats
10 Push Press
SKILL:
1) Hang Power Clean Progression *approximately 5 reps per progression and 10 reps for the full movement
2) Take empty barbell and quickly walk through 10 thrusters
WOD:
Every 4 Minutes for 3 Rounds:
15 Hang Power Cleans (135/95)
400 meter Run
rest 2 minutes between rounds
*goal: unbroken hang power cleans and practice cycling with a tall torso position. Attempt sub 2 minute efforts each round.
At the 15 Minute Mark:
Every 4 minutes for 3 Rounds:
15 Thrusters (115/75)
30/25 Cal Row
rest 2 minutes after each round
*Goal is unbroken sprint efforts, attempt sub 2 minutes each round.
Cool Down:
Couch stretch, 90 seconds per side
WOD- 400m runs, 75# HPC 15/12/12 reps; 20 cal rows and 55# thrusters 10/10/12