Strength for Week of 110912
3,3,3,3,3
power clean
deadlift
ShedKickers for Week of 110912
CFWE SK
For time:
5 squat clean thrusters – 165/110
200m plate carry – 45/25
1 rope ascent
(each round, subtract 1 rep from the squat clean thrusters and add 1 rep to the rope ascent until you reach 1 squat clean thruster and 5 rope ascents)
SK1_
AMRAP in 20:00 of:
30 calorie row
15 muscle-ups
SK2_
For time:
“Heavy Fran”
15-12-9
thrusters – 135/95
weighted pull-ups – 45/15
SK3_
For time:
Jumping “Diane”
21-15-9
deadlifts – 225/155
box jumps – 30″/24″
hspu
CFE:
Tabata “Bottom to Bottom” Squat
Run 1 mile
Clock starts for run on rising from last squat.
The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate – no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the “normal” Tabata squat, motivates full hip extension. Also, the ten second rests don’t seem as short with this protocol!
Record: Tabata score (lowest rep for all rounds), total reps and mile time.
WOD demo with David Leys
