WOD: 8/4/17

Strength:
15 Minutes to establish a heavy single:
Hang Clean

Intended Stimulus:  Make an intentional effort to improve at one or more of the technical aspects of this lift.  While doing so, push the threshold of your ability to move larger loads (i.e. lift good; emphasize heavy).  Establish a heavy baseline hang clean to build on next week.

Conditioning
9 Rounds for Time
3 Full Cleans (135/95)
6 Burpees
1 Inside Lap

Intended Stimulus: Technical proficiency and load are emphasized over speed and/or cycling rate.  If you can clean the prescribed load, you should not scale – even if it takes longer.  The goal here is to improve your capacity at 135/95, which is a commonly used load in much of our programming.

One thought on “WOD: 8/4/17

  1. ANTHONY 9:00 RX (280)
    DOM 10:00 RX
    ARTHUR 13:05 RX
    DAN N 10:40 (85)
    ERIC 13:18 (115)
    KATHY 15:04*
    MICHELLE 15:02*
    DRE 12:09*
    NEIL 15:10 RX
    SAIRA 13:10*
    HARLEY 13:08 RX
    CESAR 14:54*

    JEREMY 10:18RX
    DEMARIS 9:30 RX
    BONDI 9:51 RX
    KARA 18:50*
    ANDREA
    LAUREN 15:05*
    JULIE 10:42 RX
    DAMAN 16:59 RX
    JOE 15:10*
    RORY 13:04*
    PAUL 🙂
    ALICIA 14:20*
    SHAWN
    ARTH 14:24*
    BEN 14:10*
    IVAN 14:42*

    SEAN 🙂
    AMADA 13:46*
    MARI 14:14*
    JEN DJ 🙂

    RON 15:16 RX
    SUE 16:14 RX

    CAM 9:53 RX
    NICK 13:57 RX
    TAMERA 18:30*
    JIM 17:04*
    JOHN 10:20 RX
    CHRIS C 11:36 RX
    DIXIE 18:10*
    CHRISSA 14:12
    BETH 14:43 RX
    JR 14:58*

    ALEXA 9:06 RX
    ERIN F 12:55 RX
    JUDITH 14:01*
    VERONICA 14:18*
    GINA 16:20*
    RITU 13:45*
    ASHELY 13:40 RX
    MISSY 16:30 RX
    CRUZ 15:26 RX
    GUS 9:20 RXX
    AMY 13:30*
    SHAWN 13:09*
    ERIC A 13:25 RX
    CHRIS G 13:20 RX
    ERIC B 16:44
    FRITO 11:15RX
    DEWAYNE 13:42*

    CHRIS 15:59*
    ANDREA 19:06*
    ALEXIW 14:15*
    ALI 15:36 RX
    BELINDA 15:56 RX
    VANESSA 15:05*
    YESSENIA 11:06 RX
    MERCI 16:48*
    GABBY 13:46 RX
    SAM 13:31 RX

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