Workout of the Day (WOD)

Monday 10/17/16

Congratulations to Mary and Marianne competing in the Festivus Games this past weekend.  They were teamed up in the beginner division and did great.  Mary Hit a PR and they both had a lot of fun.  

I'm finding alternate locations for my 5th annual Toys for Tots Throwdown, so hopefully I'll have more good news soon :-)

Strength/Skill:
Power Clean
15-20 Minutes work up to a heavy triple

Today’s Strength/Skill will focus on the power clean.  After some power clean technique we are going to work on performing a heavy triple.  A heavy triple means that you will perform 3 consecutive reps.  These reps are not touch and go reps.   That means, once you complete a  rep you will bring the bar back to the start and perform the next rep within the next few seconds.  This will give you an opportunity to read adjust your hook grip AND reset your back position.  Once you perform 3 reps in this fashion, add weight.  Don't lose the quality in your technique.

WOD:
Cluster Ladder
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters (Mx 75/55, Rx 95/65, Rx+ 115/75, FB 135/95)
Burpees
**If you aren't compfortable with Squat cleans, power clean then perform a thruster.  Newer people, do thrusters

Today's Workout



Tomorrow's Workout