Tuesday March 12th WOD

Cleaning

WARMUP:
40 Doubleunders
10 leg swings
10 hip extensions (I’ll demonstrate)
5 high hang cleans with bar (again, I’ll demonstrate)

WOD 1:
EMOM (Every Minute On the Minute) for 10 minutes:
3 Power Cleans at 60-75% of 3RM Squat Clean *This will be done in groups
of EIGHT, teams of two.  Team up with someone who will be doing the same
weight as you.  One person will go on the minute, one person will go on
the half minute, as such:
Person 1: 3 PC starting at 0:00
Person 2: 3 PC starting at 0:30
Person 1: 3 PC starting at 1:00
Person 2: 3 PC starting at 1:30
Etc.
Because each person will do 3 reps at 10:00 and 10:30, this will be a
total of *33* reps.

WOD 2:
4 x 400m Run (around K twice); rest 1 minute between attempts *These are
timed runs. If any of the runs are +/- more than 5 seconds from each
other…30 Burpees.

We will do WOD 1 and WOD 2 simultaneously (everyone does both).  Doesn’t
matter which one you do first.

7 thoughts on “Tuesday March 12th WOD

  1. “400m” splits: 1:08/1:11/1:12/1:11
    PCs at 210. That was spicy.

    The guy in the pic is Kendrick Farris, member of the 2008 and 2012 USA Olympic teams. Lifting in the 85kg (187lbs) weight class, his best clean and jerk is 203kg (446lbs). He is (rightfully) nicknamed “King of the Platform”

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