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WOD – Monday, October 18, 2010

17
Oct

WOD – Monday, October 18, 2010

Warm Up:  Deep Squats x 20, PVC Overhead squats X 10, run 100M forward, 100M backwards, over under the fence, fanny whackers, frankensteins

Skill: Squat Clean.  Consider how the front squat will get you to a better squat clean, then perform your strength with the absolute DEEPEST squats you can.  In practicing the clean, practice coming out of the hole explosively.

Strength:

Front Squat 1-1-1-1-1

WOD:

“Diane”

21-15-9 Reps
225# Dead-lift (155#)
Hand Stand Push-ups

Compare to December 23, 2009 [prevpost=3994] (check the date link, Bruce’s first visit to our gym)

Time Frame:   2-8 mins

Sub as needed for that time frame including loads and ROM on HSPU’s.

Terri getting skills on the burpees.

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