Warm up:
2 rounds of:
200m Row
100m Run
5 Walk outs
10 Squats
5 Hip rotations on both sides
5 PVC dislocates

WOD:
For time:

1 mile Run
20 Power snatches (135 lb./95 lb.)
5 rope climbs (after each rope climb perform 8 Burpees)

Post time to comments.

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Start position

“If you want to finish correctly then it is advisable to start correctly.”

–“The First Pull” by Michael W. Favre, M.Ed., Director of Olympic Sports Strength & Conditioning University of Michigan, Original version published in USA Weightlifting Magazine Volume 25, Number 1, 2006

The start position for any lift is crucial in finishing the lift correctly. Often times, if you lose your lift forward, it’s because you started forward. I had several questions last week on how to address the bar (set up), and wanted to repost the picture above – it explains best how to address the bar. If you have questions about your set up, get a coach to check it this week!

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Ode to Joy

Post thoughts to comments.

Media:
Tuesday WOD, October 2, 2012

8 thoughts on “Tuesday WOD, October 2, 2012

  • October 2, 2012 at 6:10 am
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    16:20 with 100# and a shoe change.

  • October 2, 2012 at 6:28 am
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    12:20 @ 115#. Looking back, I should have went RX. Great WOD though! Lots of new faces in the rooster class.

  • October 2, 2012 at 9:00 am
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    65 lbs could have gone heavier.
    16:34 love rope climbs.

  • October 2, 2012 at 10:27 am
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    16:41 @ 115 lbs.

  • October 2, 2012 at 12:23 pm
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    16:21 with 55#

    Great rooster class!

  • October 2, 2012 at 4:04 pm
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    23:04 @ 85#. I did a lightning mile for me, the rope climbs were brutal though!!! I really need to learn how to do those correctly…

  • October 2, 2012 at 8:55 pm
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    16:20 @ 115#
    Weak effort

  • October 2, 2012 at 10:51 pm
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    15:59/115# PR’d my mile by a longshot! 1mi 6:24!!!

Comments are closed.