Monday – 052013

Olympic lifting coach Josh showing some impressive versatility with a near perfect L-pullup.

Olympic lifting coach Josh showing some impressive versatility with a near perfect L-pullup.

REMINDER!  There are no morning or noon classes today!  Only evening classes.  There will only be a 4, 5, 6, and 7 o’clock class today.

Strength/Skill
12 minute EMOM
Odd minute 30 Double-unders
Even minute: Power clean + 2 push presses

If you cannot do double-unders well or at all, you will attempt them for 30 seconds and then rest. For the barbell, try to go up in weight/stay heavy every minute. Do NOT treat this like a one rep max, it should be heavy, but not maximal.

Workout of the Day
4 Rounds for time:
2 Rope climbs
100 foot sprint
4 Squat cleans (225/133)
100 foot sprint

This is meant to run as the Regional WOD. So to finish the 4th round and entire WOD, stop after the squat cleans on the fourth round.

POST LOAD and TIME TO COMMENTS or WHITEBOARD

, , , , ,