Clean (Squat)

Clean (Squat)

Start in deadlift set up Deadlift bar to mid-thigh At mid-thigh rapidly extend the hips and knees. Arms remain straight At mid-thigh rapidly extend the hips and knees. Arms remain straight Stand up with the bar to finish the movement...
Deadlift

Deadlift

Start with back in a neutral position, weight in the heels, shoulders slightly infront of the bar and bar in contact with the shins Extend the knees back. Shoulders and hips rising at the same rate. Keep bar in contact with body Once the bar has cleared the knees,...
Double Unders

Double Unders

With a neutral gaze, midline tight and butt squeeze jump straight up through your toes At the peak of your jump flick your wrists twice for the rope to pass under your feet twice before you land keep elbows slightly bent and at your...
Wednesday 6-5-13

Wednesday 6-5-13

Warm Up EMOTM for 10 Minutes: 1-3 Rope Climbs  SKILL Push Press WOD Team WOD: Partner 1 – Sled push 30m Partner 2 – AMRAP Push Press (155/105) 15 Minute AMRAP  After Bash Accumulate 30 Toes 2 Bar – Strict Endurance Warm up/skill: drilling the push...