Workout of the Day (WOD)

Wednesday 4/3/13

What is the April Coaches Challenge????? Well Coach DK is this months coach, so what else would you expect from him but...............Handstand Walk :-)

That's right handstand walk.  Distance and time will be on the board but here is the video.

Strength:  Establish a 1RM Squat Clean

WOD:  To Death and Back Again
When the timer starts, perform 1 Power Clean at 65-75% of your 1RM established above (if you get higher 7 or higher then you went too light, I want you to go up to the 4-5 range with 6 as your max but round of 5-6 is the sweet spot)
At the beginning of the second minute perform 2 Power cleans.  Continue to add one rep per minute until you cannot finish the set within 60 seconds.  Then come back from there :-)
example:  If you complete the round of 5 and on round 6  you either do not make or realize you can't complete the round of 6 then the next round do 4 reps, then 3 reps, then 2 and then finish with 1 rep.  So go as far as you can then work your way all the way back to 1.   1-2-3-4-5-4-3-2-1
Post weights and rounds for your score

 Sam OH Squat

Sam OH Squat

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