WOD: Tuesday, February 4, 2014

New this month:

  • Foundation Wednesdays. Perfect you Gymnastic and Barbell Skills. Designed for all levels.
  • 8 a.m. Friday Class. This is a one month trial run.
  • On Ramp Sundays! Body weight/Gymnastics intro at 10:15 a.m., Barbell/Lifting intro at 11:15 a.m.

Tuesday's WOD:

(A) Quad Clean Stretch and Drills + Cluster Demo

  • What is a Cluster? Squat Clean + Thruster

(B) Power Cleans (10 minutes)

  • 2 @ 50% of 1 Rep Max Clean
  • 2 @ 60%
  • 2 @ 70%
  • Novice athletes, find your 2 Rep Max Hang Power Clean

(C) Squat Cleans (10 minutes)

  • 3 @ 75% of 1 Rep Max Clean
  • 2x3 @ 85%
  • Novice athletes, find your 3 Rep Max Hang Squat Clean

(D) Full Depth Front Squats 4 RM (12 minutes)

  • You should be plenty warmed up from the cleans above. Start above the weight for your last squat cleans.

(E) Lunges (Time Permitting, 6 minutes)

  • 2x12, heavy

(F) Conditioning

6 Minute AMRAP

  • 5 Clusters (Squat Clean to Thruster) 75/55 (if this is not light weight for you, scale down)
  • 10 Burpees
  • 10 V-Ups

Kris. Triple No Lunge. Photo by Rafael Vega