In 2 minutes, perform
20 Deadlifts (225/155) & AMRAP Burpees
Rest 3 Minutes
In 2 minutes, perform
15 Deadlifts (225/155) & AMRAP Burpees
Rest 3 minutes
In 2 minutes, perform 10 Deadlifts (225/155) & AMRAP Burpees
Rest 3 minutes
2 min AMRAP Burpees
Score is total number of burpees performed.
Skill Work
Max distance handstand walk in three attempts.
Optional Strength Work
5 sets: 2 Snatch Pulls + 1 Full Snatch (50 to 75% of 1RM)
Post number of burpees to the whiteboard and to comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
*** REMINDER - COACH'S CLINIC WEDNESDAY AT 0600 ***
Main WODThis WOD is a classic example of interval training, alternating high intensity work with rest. Interval workouts condition both anaerobic and aerobic systems simultaneously, which means that you will increase your aerobic capacity without the muscle wasting effects of endurance training. Therefore, to Rx this workout, you must take the rest periods. Scale the weight on the deadlifts so that you get a least a few burpees each round.
Skill Work
If you are a handstand pro, test your limits by walking as far as you can on your hands in three attempts. If you are still working on a freestanding handstand, try this progression, found at 3:38 in the video.
Optional Strength Work
An early arm bend in the snatch slows the bar down and changes its path, taking up to 50 lbs. off your potential snatch. To fix the arm bend, practice two snatch pulls, taking the barbell from the floor and pulling through the shrug, with perfectly straight arms. Then, trying to mimic the pulls, perform a full snatch from the floor.
Snatch Pull From the Floor: http://www.youtube.com/watch?v=1NWYBZ4KAa0
A Good Read: Fixing the First Pull: Don't Bend Your Arms Early