Dec 18, 2014

Friday 14.12.19

Team WOD "Chasing Grace & Karen"
2 Partners, 1RFT

- 800m Run
- 30 Clean & Jerks 135/95#
- 800m Run
- 150 Wall Balls 20/14#
- 800m Run
- 100 Burpees

*Run: Together
*Reps: 1 Works while the other Rests

Optional Skill Work: Deadlift
- 2x 5 @ 65/70% then Max Reps @ 80%

Assistance Work
- 5x 10 weighted good mornings 45/35#

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

Team WOD: For this partner WOD, you will run the 800 M together (or Row 1000M) prior to the Clean & Jerks, Wall Balls and Burpees. While performing the exercises, one partner will work while the other rests; as soon as the working partner breaks, you switch.

Clean & Jerks. For set-up, keep your head forward, shoulders slightly in front of the bar, scapula retracted, back flat, and hips higher than knees.
  • On the first pull, shoulders stay in front of the bar, back stays flat with chest up, extend at knee, shins perpendicular to the ground.
  • On the second pull, aggressively shrug the shoulders, elbows stay straight, explosive jump as you drive onto your forefoot; extending hips, knees and ankles.
  • On the Catch, the bar is supported on shoulders with elbows pointing forward, keeping a lumbar curve and the knees and feet are in line
  • Press and dip a second time simultaneously, catching the bar in a partial squat with the arms fully extended overhead.
  • Finish: Stand or squat to fully erect with bar directly overhead identical to terminal position in push press and shoulder press.
Wallballs: Keep your lumbar curve, heels down, catch in a squat and drive up in one motion
  • Elbows stay down and in, and the ball stays by the upper chest.
  • View this video to see a ‘Good wallball’ as well as common faults
  • Make sure you hit chest to deck at the bottom of your burpees and open your hips as you jump up with a tall chest (feet leave the floor!)
Optional Skill Work: Continuing your Wendler ‘mesocycle, you will be focused on your 1st cycle of Deadlifts. Don’t skip out on the assistance work; there is research backing the importance of this in building and sustaining strength. Click here for more


Tara Kinney said...
This comment has been removed by the author.
Tara Kinney said...

Because every WOD could use a burpee cool down

Sean Carmody said...

Josh and Sean: 24:30 (Rx Row), 9xDL @ 335.