WOD Wednesday, August 26, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk

WARM-UP

10 Front Squats

10 Push-Ups

10 Arm Haulers

10 Dips

Pidgeon Stretch

STRENGTH

8x4 Front Squat

WOD
9 min cap

10-8-6-4-2 HSPU

5-4-3-2-1 MUs

BARBELL CLUB WORK

1. barski cleans:  (all cleans are from the hang and no straps are allowed). you will perform 3 reps for each set. work up to 70%x3 reps x 5 sets.

2. clean pulls: work up to 90%x3, 95%x3, 100%x2, 105%x1.  straps are allowed.

3. front squat+jerk: 3+1 x 5 sets.  work up to a perceived exertion of a 7-8…..not much more than that.

4. hanging leg raise: 50 reps, or toes to bar or 25+25.