August 27, 2013

Happy Birthday Tania V!

Strength: 1 Power Clean + 3 Front Squats (x5)

WOD: 3 Rounds for Time
50 Double Unders
Overhead Walking Lunge 50ft (45/25)
25 Burpees

1) 15 minutes to establish a 2RM Pause Clean (pause three counts at the bottom of the knee) & Jerk.

Note: Reps do not need to be touch and go; however, re-grip should happen immediately. Make sure to pause for three full counts (3 seconds) each rep.

2) 3X3 Pause Clean & Jerk @ 90% of 2RM from #1 – rest 90 sec.
3) HBBS: 1X6@70%, 1X6@80%, 1X3@90%, 1X2@95% – rest 2 minutes (or more if necessary).
4) Front squat: 1X5 @ 70%, 1X4@80%, 1X3@85%, 1X3@90% – rest 2 minutes (or more if necessary).

7X100′ Prowler Push (50′ down w/ high handles – 50′ back w/ low handles) – heaviest possible (see note)

Rest 3:1

*Note: The Prowler should be loaded with a weight that is very heavy, but not so much the each effort takes more than :45. These should be all out sprints with round times in the :25-:45 range. The load used will be vastly different based on what surface you are pushing on. AstroTurf or even grass is the ideal surface.