WODs 1.12.15 - 1.16.15 - Eat Clean and Train Mean Challenge

We will start the Eat Lean and Train Mean Challenge this Tuesday. I will post video with rules and details later today.

This weeks warm up we will focus on The Everett Warm Up.  Click here to watch an explanation video and a demo video.  Once you have the page open look to the right and you will see part 1 and part 2. Click view in flash player and you can watch the videos.  Video 1 talks about the warm up and video 2 is the actual warm up that we will be performing this week.

Monday

WOD:

STRENGTH:

12 minutes to find an 8RM Back Squat - Demo Video
-then-
5 minute EMOM of 3 Back Squats at 8RM load

CONDITIONING:

1-2-3-4-5-4-3-2-1
Back Squat from floor (185/115) Scaled/Masters 135/75
Bar Facing Burpees - Demo Video

Tuesday

WOD:

CONDITIONING/STRENGTH:

12 minutes to:
Run 800m and perform 40 Ring Rows - Demo Video

10 minutes to:
Run 800m and perform 30 Ring Pushups - Demo Video

4 minutes to:
Run 400m and perform ME Strict Pullups - Demo Video

2 minutes to:
run 150m and perform ME Handstand Pushups

*All portions are performed one after another with no rest between portions. 28 minute running clock

Wednesday

WOD:

STRENGTH:

12 minutes to find a 2RM pause front squat (3 sec pause)

CONDITIONING:

Michael
3 rounds for time:
run 800 m
50 hip extensions or Supermans - Demo Video of Superman
50 situps

Thursday

WOD:

STRENGTH:

8 minute instruction and practice on Clean and Jerk

15 minutes to find a 1 rep max Clean and Jerk

10 minutes to perform 3×5 Clean Pulls with 1RM load

Then the following core work out.

Friday

WOD:

STRENGTH:

12 minutes to find a max of the complex:
3 Behind the Neck Snatch Grip Push Press + 1 Over Head Squat - Demo Video

CONDITIONING:

3 rounds for time:
Row 500m
10 Over Head Squats (95/65) Scaled/Masters 75/45
20 Pullups
40 Double Unders