C-WOD Friday August 10, 2012

Great week so far competitors! Let’s get after it today!!

1.  Snatch 

6 x 2, OTM at 60%

2.  Clean and Jerk
6 x 2, OTM at 60%
3.  Lateral Bounds
6 x 4 – Over and back = 2 reps.  No pause on landing.  These should resemble a “Touch and Go” rep.   Rest as needed between sets.  Watch the demo video here
4.  Barbell Reverse Lunge
2 x 10 – 5/side, alternating.
5.  5 RFT
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk.  If you can run it’s too light.
15 GHD Sit ups
Rest 2 minutes between rounds.
On the sled drags choose a weight that is right for you.  Try to keep your torso more upright and “heel to toe” as you walk.  This doesn’t make it easier, but results in more posterior chain engagement, which is what we are after in this WOD.  Remember we are not always after faster times and better scores.  Sometimes its about the stimulus not the score.