Wednesday
Notice the open, explosive hips. Excellent Marcus!!
Warm up: see board
Burgener Warm up together
Skill: Clean (SQUAT) 3×3
WOD: ”Elizabeth”
21-15-9
Cleans, 135# for guys, 95 # for girls
Ring Dips
scaling options:
adjust weight for cleans as needed. approximately 60% of 1 rep max.
for dips, use band, jumping dips or bar dips
Skill work only today.
WU as RxD
Burgener WU withstick and bar
Clean WU
HPC 65×5
HPC 85×5
PC 95×5
Clean 3×3
125/175/185f
have a great day!
This one knocked the wind right out of my sails! I may have started with too much weight or I spent too much time on my toes during the workout… but ouch! After a brief “I’m not doing anymore… they hurt” I got back into it and finished! 14:14
SC-3×3-135,155,175
WOD as rx’d- 14:14 not my strengths at all, some dips weren’t full extension at top, strange zinger of a nerve pain across dorsum of my foot during squat cleans need a physical therapist
I hear Jesse’s a good PT, maybe you should talk to him