WOD Wednesday, September 23, 2015

REMINDERS:

• Olympic Lifting Seminar- 10/17 (all day) with Fred Lowe, $250, sign-up at front desk
• Plainfield Homecoming Parade- 9/26, talk to Coach Sandy
• Active Recovery w/ Dr. Joe Today at 12 noon

WARM-UP

5 Hip 2 Bar

5 Snatch

5 Snatch Bal

5 Thrusters

Pidgeon Stretch

STRENGTH

E2MOM x 14min

1 Power Snatch

+ 1 Snatch Bal

(increasing each round)

WOD

10min AMRAP

Thruster (95/65)

C2B

3,6,9,12...

BARBELL CLUB WORK

1.  2 position cleans+jerk: 1st rep from floor, 2nd rep from hang, 3rd rep jerk the weight.  punch hard…work on footwork fast hands and fast feet!!    :work up to (70%x1+1+1, 75%x1+1+1, 80%x1+1+1)3

3. clean speed pulls: (chest upright) 80%x3, 85%x3, 90%x3.  you can use straps.  drive full foot, finish, pull body down…but keep a very straight chest when pulling down.

4. pull ups (strict) 25 total.  (i love strict pull ups, so get use to them)

5. sit ups with a 5 kg plate behind head: have someone hold feet….curl up…do not arch up…touch elbows to bent knees. 50 total any way you can.  if 5 kg is too hard, then reduce the weight.  i prefer feet over a bench if you can.  if not, then normal way.