WOD for 16 FEB 16



So we are bringing the pain today with the barbell. Enjoy!



1 Power Clean + Push Jerk followed by 1 Squat Clean + 1 Split Jerk, Ascending Weight!!

Start at a reasonable weight and work your way up to about 80% of you 1RM for the squat clean and jerk.


5 sets of the following complex:

12 Dead Lifts + 9 Hang Power Cleans + 6 Push Jerks

Ascending Weight again!

This is supposed to be unbroken here. Its about barbell conditioning today so don’t throw on something you can only do 2 or 3 of at a time.


Rest as needed between sets!

Cliff see underlined portion above ^^^


Intent: Develop Barbell discipline with respect of just learning how to hold onto the bar. Technique will be key here, if your technique is lacking then you are going to use a lot more energy than necessary.


10 GFS:

Exercise series 1: Stamina, power, agility

Exercise series 2: Stamina, strength

and thank Ben Bergeron for these 2 gems, they are a comp training WOD from a few weeks ago that seemed too good to pass up.

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