Wednesday 24, April 2013

OK Pete, in the 6am class. This was your request you kicked ass as did Travis (shocking) ;-) Thanks for the request and kicking my ass, and I am sure I speak for everyone else today!

There is two reasons we have not done this workout since the OG location over behind SteinMart -
1. Logistics nightmare
2. This WOD was really damn HARD!

Skill:

Pistol squats

Stabilizer:

ME plank hold

Strength:

Clean pulls
3-3-3-3-3
and
Snatch grip deadlift
3-3-3-3-3

*** remember these are transfer movements as opposed to sheer "strength" lifts - hey are meant to be powerful and explosive, so if you cant snatch it or clean it lower the weight and explode through the pockets!

Metcon:

"Linda"  aka Three Bars of Death

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight

Bench press: body weight

Clean: 3/4 body weight

Set up three bars and storm through for time.

Hook Grip will help you through this one!