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Wednesday April 4, 2012

Hanging out at the gym

Heads up! We will be closed this Friday the 6th. Good Friday. Supposed to be nice!

Today’s Workout:

We have a choice for you today. The dotcom WOD is a heavy lifting day. If you are planning on doing this one, please add some wallballs and medball cleans to your warmup. It’s a quick WOD, might not hurt to hit the mile on your “bucket list”.

WOD:

Fitness

65/45 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

Performance

115/75 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

RX

155/105 pound Squat Clean and Jerk, 30 reps

The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and knees fully extended, arms overhead, with at least a portion of the ear visible in front of the arm. Dropping the barbell is acceptable.

or

1/2 Badger

3 rounds for time of:
15 Squat Cleans 95/65 lbs
15 Pull-ups
400m Run

Post total time.

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