WOD 6/25/14

WOD 6/25/14


 


1) Clean & Jerk (Strength)

1 Power Clean + 1 Push Press + 1 Push Jerk + 1 Split Jerk

Work up to a max weight for the complex

*Must be unbroken


2) Squat (Strength)

7 x 5

Back Squats, across

*Use same weight "across" the board


3) Deadlift (Strength)

Work up to a 3RM with bands




4) Metcon

EMOM  x 12

Odd: 7 Deadlifts - You choose the weight

Even Min: 50 Double Unders (SU x 2)


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Cardio Club (Recommended every day) 

3 RFT:

500m Row

30 DU

6 x 30yrd Shuttle Sprints (front to back on turf or one side to the other in the front are both 30 yrds)

*Write "CA" next to your name on the board if you completed this for the day


Core Club (Recommended 3x/wk, NOT every day)

Rounds of:

25 GHD Sit Ups (go down as far as you can) (PLEASE watch the video below if you are doing GHD Sit Ups)

15 Windshield Wipers 

20 T2B

*Write "CO" next to your name on the board if you completed this for the day


Demo Videos:

Windshield Wipers: 

I have a variation of this movement if this version is too difficult

 


GHD Sit Ups: PLEASE watch this video if you are trying GHD Sit Ups