WOD for Wednesday 080613 –  Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
4 Rounds of Burgener Warmup – (see video)

Skill:
EMOM for 8 minutes:
Clean DL
Clean Pull
Clean
Use 50% of Clean 1RM

Strength:  
Snatch Grip Deadlift (video) 
5 reps @45%
5 reps @55%
3 reps @65%
3 sets of 4 reps @75% 1RM

Conditioning:  
4 Rounds:
20 (10/10) one-legged KB DLs (52/35)
15 Goblet squats
10 (5/5) KB snatches
Run 200m

Time cap = 15 minutes

Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 4 rounds BEFORE class begins – first round with PVC, 2nd with training bar, 3rd and 4th with women’s bar (guy’s should do a 4th with a 45lb bar).  For the skill segment, you are performing a sequence of Clean movements every minute on the minute for a total of 8 minutes.  All of these movements are done at a relatively light load.  Pay extra special attention to proper mechanics, extension, and front squat receiving position. 

For the strength segment, follow the warmup progression and then complete 3 sets of 4 reps at 75% 1RM.  Rest 2-3 minutes between work sets.  The entire strength segment shouldn’t take longer than 20 minutes. Work with at least one other person at your station.  This will help ensure you don’t work too quickly. 

For the conditioning workout, there is a 15 minute time cap.  See video below for demo of the KB single leg deadlift.  You can scale this WOD up by doing the DLs holding the KB on the side OPPOSITE your planted leg and upping the loads to 70/52. 

Single Leg KB Deadlift
[youtube]http://www.youtube.com/watch?v=fJP0rYG2mzg[/youtube]