Day 5 of the Burpee Challenge!! Get ’em in folks!
DON’T FORGET, WE NOW HAVE A 1730 TUESDAY CLASS!! COME GET SOME THIS EVENING!!
Strength:
Hang Squat Clean 6 sets of 2 @ 75% of full clean 1RM
Sets start every 90 seconds
Post weight used to comments/LogWOD
Video courtesy of Rogue Fitness. Matt Chan demonstrating the set up and execution of a hang squat clean. For the newer athletes, if you ever hear a coach referring to a clean as just a clean, that means full squat. One in the same. Power cleans will always be designated. If the clean is not designated as such, assume it is full squat. The more full squat (or regular) cleans we do, the more comfortable you will get at the bottom of the squat, meaning the quicker and more securely you can hold weight at the bottom of the squat, meaning you’ll be able to handle more weight in these lifts, meaning you’ll get stronger, meaning you’ll get better, meaning you’ll get fitter…..see where I’m going with this?
WOD:
With a constantly moving clock, complete the following:
A.
For Time: 21-15-9 of…
-Pull ups
-Ring Dips
(8 min time cap)
—-Rest 3min———
B.
Run 1mile For Time (10 min time cap)
—-Rest 5min———
C.
2min AMRAP: Air Squats
Post time for A, B, and reps for C to comments/LogWOD
If you don’t finish part A in the 8 minutes, post a time of 8:01 and then list reps in comments
If you don’t finish the run in 10 minutes, post time as 10:01 and post distance to comments
Cash Out:
Banded Tricep Extensions
2 minutes per side
Video courtesy of Mobility WOD. K-Starr going over two banded stretches that will help relieve elbow pain in the front rack. Work each one for a minute on one side, then switch sides.
CrossFit Team Offutt Tactical Fitness 