August 20, 2013

@ WOD GEAR

Lawrence, Michael, David, Geoff, Homer, Jedd, Joe, Carlo, Teri

Melisa & Charity

–

WOD

Fitness:

Barbell Complex

Five sets of:

Power Clean-Hang Clean-Front Squat-Jerk

*Go heavy, but not at the sacrifice of form.

Rest as needed

–

Performance:

Barbell Complex

Five sets for maximum weight without dropping barbell:

Halting Clean Deadlift-Power Clean-Hang Clean-Front Squat-Jerk

–

 Then complete core work:

Fitness:

50 Abmat Sit-ups

50 V-Ups

4-1Minute Plank Holds

Performance:

For time:

50 GHD Sit-Ups

 &

6 x 1 Minute Weighted Plank Holds

*45/25 plate on your hips

PERFORMANCE SUPPLEMENTAL TRAINING:

3 sets of weighted strict pull-ups and weighted strict ring dips (Suggested weight 35/18 KB)

Rest 2 minutes between movements and sets