WOD for 09 AUG 2016

Meet at 0500 and 1130 at the gym that rhymes with Dredericks.

So I D’Boed Lisa’s video and made a video with some sauce on it much to the chagrin of my wife as I spent about 2 hours on it. So shoot videos and send them to me and I will mess with them as I need to practice for my upcoming video stuff I will be doing. Here it is and I hope you enjoy!

 

Warm Up:

Squat Prep

20 Prone dislocates

5:00-12:00 Clean BB complex + Jerk BB Complex Clean Barbell Complex –

3 reps of each movement with empty barbell: muscle clean, front squat, high hang squat clean, hang squat clean, squat clean

Jerk Barbell Complex – 3 reps of each movement with empty barbell: Jerk balance 1, jerk balance 2, drop jerk, split jerk

 

Strength 1:

2 Muscle Cleans, pick load

Every 1 min for 10 mins.

 

Strength 2:

1 Hang Squat Clean & Jerk, pick load

Every 1 min for 15 mins.

 

Strength 3:

5 Pause Front Squats, pick load

Every 2 mins for 10 mins.

2 second pause at bottom

 

WOD:

8 rounds, 20 secs per station, of:

Toes-to-bar Rest 10 secs

Burpee Rest 10 secs

4 thoughts on “WOD for 09 AUG 2016

  1. Thought you would! I love making videos (even if my wife doesn’t) and will make as many as I have footage for. Team L.A. (Lisa, Aaron) video productions hahahaa

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