20171219

S/S/S:

Pausing (2 sec at knee) Clean

2X60%, 2X70%, 2X75%

 

based on 13Dec 1RM

Video courtesy of Catalyst Strength.  So, set up like a normal clean, begin first pull, then pause at the knee for 2 seconds (one-one thousand, two-one thousand), DO NOT LOSE TENSION in this position. End of 2 seconds, continue pull, at mid thigh, EXPLODE!, then drop under.

WOD:

15 Min AMRAP:

10 Ring Dips

15 Plank Up/Downs*

25 Double Unders

 

Video courtesy of Oxygen Network.  For Plank Up/Downs

 

Scaling Options:

Ring Dips -> box dips

 

DUs -> DU attempts through 25 rope contacts -> 25 penguin jumps

 

Cool Down:

Roll out triceps on bar – 2 min per

 

Calf stretch on rig – 1 min per side

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s