WOD Tuesday, September 8, 2015

REMINDERS:

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

WARM-UP

2 BMUs

10 Deadlifts (Bar)

10 Push-Ups

10 Air Squats

STRENGTH

EMOM x 10 min

Min 1:2 BMUs

Min 2:10 Deadlifts (275/185)

Min 3: 2 BMUs

Min 4:8 Deadlifts 

Min 5:2 BMUs

Min 6: 6 Deadlifts

Min7:2 BMUs

Min 8: 4 Deadlifts

Min 9: 2 BMUs

Min 10:2 Deadlifts

WOD

6 min Cap

2 Rounds for Time

200m Run

5 C2B

10 Push-Ups

15 Squats

*AMRAP Clean (135/95) after 2 Rounds

BARBELL CLUB WORK

1.clean and jerk: work up to 60%x1, 65%x1, 70%x (on the minute)….rest 2 min.  then 75%x1, 80%x1, 85%x1 (every 90 sec.) repeat this cycle twice.

2. snatch: work up to 80%x1x5 sets.  rest as needed.

3. front squat: 3, 2, 1, 1, 1, 1, 1.  3 is a light warm up, 2 is a heavier warm up, then 5 singles going up in weight each single until the last single is about 85% or so.

4. back extensions : 3 x 5 parallel to the ground.  squeeze butt and hold for 5 seconds.

5. 25 toes to bar.