August 7, 2013

COACH CASS EXPLAINING THE WOD….OR HER WARM-UP.

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STRENTGTH:

FITNESS      

Deadlift:         3,3,3,3,3

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PERFORMANCE:

Five sets of:

2 Position Clean (above knee and floor) x 2 @75% of 1RM

Drop bar between reps, not positions.

(Rest 1-2 minutes between sets)

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WOD:

FITNESS

Three rounds for time:

20 KB Swings (53/35)

20 Wallballs (20/14)

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PERFORMANCE

Three Rounds for time:

20 KB Swings (70/53)

30 Wallballs (20/14)

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PERFORMANCE SUPPLEMENTAL TRAINING:

Halting Clean Deadlift:

Five sets of 3 reps @100% 1RM Clean

*A halting clean requires a pause just above knee, with vertical shins, then stand all the way up.