Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Work to a heavy Snatch

WOD:
3 rounds for time of:

500m Row
then 3 rounds of:
5 Burpee box jump overs
5 Power cleans
Rest 3 minutes

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__________

Great video from hookgrip – pay particular attention on the clean. After Kevin finishes the pull, you can see in slo-motion the bar is at it’s max height, and he pulls his body DOWN under the barbell. In real time, this change of direction happens in a split second,and for that split second, the bar will “float” — in that second, you have to pull yourself DOWN under the bar.

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Media:
Wednesday WOD, March 12, 2014

2 thoughts on “Wednesday WOD, March 12, 2014

  • March 12, 2014 at 4:43 pm
    Permalink

    Deceiving work out
    19:51 Rx

  • March 13, 2014 at 8:51 am
    Permalink

    Good burner
    18:16rx

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