WOD Wednesday, August 05, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Ladies Night 8/20 @ 7:30pm

WARM-UP

Clean Burgener

10 Cleans

5 Push-Ups

10 Air Squats

STRENGTH

30min

1RM Power Clean

WOD

21-15-9

9min Cap

Power Clean (155/105)

Bar Face Burpee

BARBELL CLUB WORK

1. power snatch+hang snatch+snatch balance: work up to 75% of best snatch. perform 1+1+1 x 6 sets.  (rest should be approximately 2:30 or less.  if you are not recovered at 2:30….take the time that is needed.)

2. pwr clean+clean+front squat+jerk: work up to 75% of best clean&jerk and perform 1+1+1+1 x 6 sets.  (rest should be approximately 2:30 or less.  if you are not recovered at 2:30….take the time that is needed.)

3. back extensions with a barbell if you can: choose your weight wisely.  3 x 5 pause at the top with body parallel to the ground.  squeeze the glutes and tighten the core.  hold that breath in for 3-5 sec pause.

4. 50 sit ups