Hit Your Positions

Mar 8th, 2013

Category: Competitor

Hit Your Positions

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Tina-Mo

Warm-up
2 rounds of
1 time through the Burgener warm up (5 jump shrugs, 5 jump shrug pulls, 5 muscle snatch, 5 jump and lands with the bar overhead, 5 hang power snatches) – 75 lbs for guys, 45 for ladies
5 ball ups

Strength
20 minutes working up to a max weight with perfect technique:

Low Hang Power Clean (Full Stall)
Below the knee ¾ Clean
Squat Clean

we turned these into cleans due to the Open WOD.

*Coaches tip* – Pull yourself tight to the bar and into the ground. Add momentum but work slow of the ground to above the knee and focus on hitting all of your positions. Once at the low hang accelerate fully, make contact with the hip and pull yourself aggressively underneath the bar.

WOD
15 Minute AMRAP
10 Kettlebell swings (2,1.5)
10 Box jumps (24,20)
10 Ring dips

*Coaches Tip* – Kip bring the knees up fast and push with the chest and tri’s at the same time. The body comes together like an accordion, opposite than the knees to the chest and the turnover of the hips in the hspu. Of course it would be opposite, because in the ring dip we are right side up instead of upside down.

DISCUSSION 12 Comments

  1. Amy C 03/08/2013 at 7:59 pm

    Warm up: Done
    Strength: 150# Low Hang Power (Squat- ha!) Clean- 10# PR! MADE MY DAY!
    WOD: 8+2 (red band dips) with a mid wod break due to an injury! So- it made it more like a 14 minute AMRAP!

    Lot’s of PRs this morning with the 5:30am BT ladies! So exciting!

  2. Amy C 03/08/2013 at 7:59 pm

    Warm up: Done
    Strength: 150# Low Hang Power (Squat- ha!) Clean- 10# PR! MADE MY DAY!
    WOD: 8+2 (red band dips) with a mid wod break due to an injury! So- it made it more like a 14 minute AMRAP!

    Lot’s of PRs this morning with the 5:30am BT ladies! So exciting!

  3. Mullins 03/08/2013 at 4:07 pm

    Is anyone around at 6 or so tonight to judge me on 13.1? Thanks
    -Mullins

  4. Mullins 03/08/2013 at 4:07 pm

    Is anyone around at 6 or so tonight to judge me on 13.1? Thanks
    -Mullins

  5. Petra 03/08/2013 at 3:42 pm

    Warm-up: done
    Strength: 125# Low hang power clean. Distractred by all the PRs happening around me! 🙂 Way to go 5:30AM ladies!
    WOD: 8+11 RX (with an injury time-out mid-WOD)

  6. Petra 03/08/2013 at 3:42 pm

    Warm-up: done
    Strength: 125# Low hang power clean. Distractred by all the PRs happening around me! 🙂 Way to go 5:30AM ladies!
    WOD: 8+11 RX (with an injury time-out mid-WOD)

  7. Will 03/08/2013 at 2:32 pm

    Warm-up: done
    Strength: 225
    WOD: 8+6

  8. Will 03/08/2013 at 2:32 pm

    Warm-up: done
    Strength: 225
    WOD: 8+6