WoD for March 19th, 2013

Group: Burgener Warm-up

MOB:  Shoulder/Wrist mobility;  Stretch calves/achilles

Strength: Warm-up Power Clean

WoD: Clean / DU Ladder EMOM
20 DUs a/b 60 Singles c) 20 Singles
1 Power Clean of the bar (ground to shoulders)

Tie breaker: As many DUs as possible within the minute of the failed attempt.  E.g.  If you get to 135# and can’t get it to go.  Drop the bar and jump rope until time expires for that minute.  Your score is then the last good clean plus the “extra” rope  jumps AFTER you’ve done the 20 DUs to buy in to the lift.

Bar weights will be: 95/65, 115/75, 135/85, 155/95, 175/105, 195/115, 215/125, 235/135, 255/145

Anybody going over those weights, weights will be added for you on the Oly Platform as part of the EMOM.

Let your coach know if you’re going to be going over 255/145 so that we can space you out accordingly.

Cash out:  Evil Bars

MOB: Roll Posterior Chain / Mash achilles

Leave a Reply

Your email address will not be published. Required fields are marked *