Wednesday, May 12, 2010

WOD: DB Complex



The 6am crew

Buy-in
Jumprope 5 minutes
DROM/Shoulder mobility
Burgerner WU
Skill: Squat clean
SS2; 3x5

WOD
3 rounds for load:
5 DB DL
5 DB hang cleans
5 DB push press
5 DB squats
Rest, increase load next round

Cash-out
POSE 
-static pose, 3R, 3L
-change of support, 3 x 8
20 burpees
Stretch

1 comment:

  1. CW: Jumprope is a struggle, the coordination of feet and rope. I'll keep at it!
    KW: I thought the 25s were getting pretty tough. It's like doing all those reps with a feed bag!
    We all did the same weights; 10,15,25. That was a good dose, challenging to the technique. Plus, those are all the DBs that we own! (ooh, shopping!) I think that 35s would have been useful, 45s would have been failure.

    20 burpees:
    KW 1:21
    CW 1:22
    Dan 2:07

    aaaah! relaxed now.

    ReplyDelete

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