WOD for Monday 032513 – Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)
Clean Work – “Shankle Complex”
Complete 5 Rounds (not timed)
3 Hang Clean Pulls
1 Hang Clean
Use 40% 1RM for all
5 reps @50%
5 reps @60%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)
30 burpee toes to bar (6-12 inches above reach)
Time cap: 7 minutes
Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 5 rounds of the “Shankle Complex” – video below. This is done at a light weight. Use no more than 40% of your Clean 1RM.
For the strength segment, you will establish a 1RM Press for the day. Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM. Failing is ok, but know your capacity and don’t be stupid.
The conditioning workout has a time cap of 7 minutes…work fast! Perform your burpees directly under a pullup bar that is roughly 6″ above your standing outstretched arm. At the jump of each burpee, grab the bar and perform a one toes to bar rep. Scale to knees to elbows or knees as high as you can.
ENDURANCE WORKOUT tonight at 6pm! Bring a stopwatch!