Strength WOD:
EMOM (Every Minute On the Minute) for 10 minutes complete:
1 Clean Pull + 1 Hang Squat Clean
* 60 seconds to complete the complex for load
Conditioning WOD:
For Time:
50 Double-Unders
10 Handstand Push-ups
40 Double-Unders
8 Handstand Push-ups
30 Double-Unders
6 Handstand Push-ups
20 Double-Unders
4 Handstand Push-ups
10 Double-Unders
2 Handstand Push-ups
Results
View this photo
View this photo
Clean Pulls and Hang Cleans:
Conditioning WOD today was a fun twist on the benchmark “Annie” fast but spicy on the shoulders.
Coaching Tip: The “Finish” position
- As you pull off the floor drive through the legs and shrug the shoulders and open the hips
- At the top shoulders are up and back behind the bar, not over the bar “Shoulders lead, arms follow”
- Ankles, knees, and hips are open and extended at the top; “Triple Extension”
- “Speed through the middle” is the focus and comes from driving through the legs and hips
- Remember long arms then fast elbows; no “banging” or bouncing the bar off the legs
- Complete the clean with a very fast and aggressive pull under the bar into the receiving position (the squat) and then stand it up