Mar 23, 2015

Tuesday 15,03.24

Main WOD "Elizabeth"

- Pull Uos
- Cleans 135/95#

Skill: Double Unders
- 2x attempts max unbroken

Post loads and results to

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

WOD: A timeless workout, I give you Elizabeth. She's a fast one, that Elizabeth - so a good warm-up is key. To get warmed up we'll do the skill first, max unbroken double underr. We just did a bunch of pull-ups yesterday, but that was broken up with a partner -our hands should still be good (if not, substitute push press at the same weight as the cleans)
  • Pull -ups.Same as yesterday. Ensure a full extension on the bottom before pulling your chin over the bar.
  • Cleans - Good technique video
Skill - Max Unbroken Double Unders - if you completed any of the WODs last week this video may be familiar, but it's still good: Good video, one point is to watch the positioning of your feet to help efficiency and where you place your hands to have that solid rope arc around the body.


Chuck Lawrence said...

6:13 Rx. I sandbagged the cleans way more than I needed to.

Sean Carmody said...

6:22 Rx

Sean Carmody said...

P.S. We didn't do Elizabeth. Liz has Ring Dips, not Pull Ups.