WOD for 26 JUL 2016

0500 and 1130 at Fredericks Gym

So today we have options…you can do Julie’s usual programming or you can knock out the Squat clean ladder from the games. Now a testament to the strength of the women at the Games I was going to do the women’s weights cause that is going to be spicy enough.

Here is the squat clean ladder:

10 Squat Cleans 165/65

8 Squat Cleans 180/75

6 Squat Cleans 195/ 85

4 Squat Cleans 205/100

2 Squat Cleans 215/110

 

After that knock out

Annie:

50-40-30-20-10

DUs

AbMat Situps

 

Julie’s Program:

Warm Up:

Squat Prep 20 Prone dislocates

Clean BB complex Clean Barbell Complex (3 reps of each movement with empty barbell x 3 rounds): muscle clean, front squat, high hang squat clean, hang squat clean, squat clean)

Strength 1:

1 Clean Pull, pick load

Every 1 min for 10 mins.

Strength 2:

1 Pause Clean, pick load

Every 1 min for 15 mins.

Strength 3:

2 Front Squats, pick load

Every 1 min for 10 mins.

WOD:

Annie

50-40-30-20-10

DUs

AbMat Situps

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