Workout 5/14/2015

13
May

Workout 5/14/2015

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WOD Prep: 2 rounds not for time and at an easy pace
200 Meter Jog
5 Thrusters 
1 Rope Climb *Focus on Technique

WOD: “Tommy V”
21 Thrusters 115/75
12 Rope Climbs
15 Thrusters 115/75
9 Rope Climbs
9 Thrusters 115/75
6 Rope Climbs

*No time cap for regular class

SS2: Use remaining time to establish a 1RM Power Clean+ Strict Press

*This is basically a 1RM Strict Press I just want everyone to start from the floor. Make sure you focus on using good form to power clean the bar to your front rack position. I suggest attempting the Press as soon as your hips extend and you take a quick breath as I believe this utilizes the “Stretch Shortening Reflex”. In other words pressing right away after the clean will use the kinetic energy stored in your arm muscles that is generated from catching the clean (be sure to extend hips fully before pressing so it is a legit STRICT Press and not a half Push Press thingy”).

Endurance:
Warm up: W/Class

Wod Prep: W/class

WOD: ¬†“Tommy V” 20 Minute Time Cap
21 Thrusters 115/75
12 Rope Climbs
15 Thrusters 115/75
9 Rope Climbs
9 Thrusters 115/75
6 Rope Climbs

Conditioning Interval:
10 Sprints from Stop sign to Fire Hydrant
First 5 sprints @ 90%, Last 5 sprints @100%- ALL OUT!

*Rest time = the walk back to the stop sign. walk at a pace somewhere between a granny shuffle and a power walk, but walk quickly enough that you feel recovered but your heart rate is still elevated.