WOD 11/7/11

 1st thing great work this weekend everybody!!!! One thing i have been thinking about for awhile but have not wanted to cause it going to suck mor than the burpees but after this weekend and yet another comp where it was a main factor we need to incorporate much much more ROWING!

So i was thinking that we all need to complete 10,000 meters a week. I will let you all complete it in any 500m increments you like with a minimum of 1 2000 , but i think if the majority of them are 2000 m we will get more out of it and it will help us perfect our form.


WOd #1
7 min amrap of 2 muscle ups and 2 deadlifts at 335/225
THosw without MU i have another band progression that we can try and follow on the rings.

Wod #2 10-1/1-10

Overhead Sqaut 115/75
Chest 2 Bar Pull UPs

WOd # 3 1-1-1-1-1-1-1 Heavy box cleans

we will work on the explosions up after the knee and the pull under. When clean or snatching we need to think of the movement like a see saw as one side goes up the other side goes down so as the bar is going up you are already going down. If you pause this video you will see that the bar is on its way up as the athletes are already moving under the bar.

Oh and this little girl is cleaning 220lbs and makes it look easy!

Just some motivation

Coach