WOD – Tuesday, October 19, 2010


WOD – Tuesday, October 19, 2010

Warm Up: Samson Stretch, Close Grip Bar Hangs, Bergener Warm-Up, 10 squats, 10 push-ups, 10 pull-ups

Skill:  Hang power clean.

Strength: Snatch Balance 5-3-1  (Press yourself under the bar into a squat.  There is NO “Dip – Drive”.  This is simply a FAST drop pressing yourself under.)


Three rounds for time of:
135 pound Hang power cleans, 15 reps
15 Burpees

Chris Spealler 2:48, Graham Holmberg 3:02, Austin Malleolo 3:04, Rich Froning Jr. 3:10, Jason Khalipa 3:19, Tim Burke 3:31, Stacie Kroon 3:32 (95lbs), Miranda Oldroyd 3:53 (95lbs), Mary Lampas 4:02 (95lbs), Heather Bergeron 4:23 (95lbs).
Post time to comments.

Time Frame:  3-8 minutes, scale appropriately

Laura spending more time on the rings for everyday WOD's... the best way to get to muscle ups.