Tuesday 9/18/12

Buy In:

500M Row TT

WOD:

AMRAP 10 Minutes

4 Power Cleans  155/105

6 Pull-Ups

10 Box Jumps 20/16

Cash-Out:

Pistol with Roll

For today’s buy in we are going to take turns jumping on the rowers for a 500M time trial.  That means we will row for a distance of 500 meters as faster as we can.

For today’s workout we are going to perform a 10 minute triplet.  This workout combines two separate pulling exercises and a jump.     The goal is to move through each exercise very quickly without much room for failure. The power cleans are a bit heavier than we are use to, but it shouldn’t cause too much distress with the lower rep scheme.  Scale appropriately.

For the cash out we are going to practice this movement on the red mats:

From GymnasticsWOD:

Place feet hip width apart or glued together
Feet are pointing almost straight forward, just slightly out
Abs and butt are on
Lift one leg up in front of you with straight leg and pointed toe
Descend by pushing hips back and down
Fight to keep the grounded knee out during descend
Descend until hip crease falls below knee level
Follow with a controlled fall backwards into a candle stick roll
Utilize the momentum generated for the roll to drive back off the ground onto the loading leg
Ascend by pushing hips back and then up
Fight to keep the grounded knee out during ascend
Don’t allow the lifted heel to touch the ground throughout the entire movement

 Results