WOD: 11-6-12

Strength L1:  20 mins to find max load:

5 Deadlifts

WOD L1:  For time:

100 Air Squats
800M Run
100 Double Unders

Strength L2:  20 mins to find max load:

1 Squat Clean
1 Push Jerk
1 Split Jerk

WOD L2:  For time:

100 Air Squats
800M Run
100 Double Unders

6:45 minute time limit.  30 Burpees if you do not finish inside time cap.


Let us get the details out of the way because I have a sweet video to show you:

  1. Detail 1)  All of the deadlifting taking place this month will be done without an inverse grip unless you are going for a 1RM (which you will soon).  I say that because I want all of you who are doing the Deadlift to use it as a reflection of how you are going to grab the bar when you clean (which is not an inverse grip).
  2. Detail 2)  Please note that the only difference between L1 and L2 is the imposed time limit.  You run a gamble on not being able to finish in time and paying the Burpee consequence.
  3. Detail 3)  As far as the strength component goes, please stick to the level that reflects what you have been doing.  If you are new and need exposure to the Deadlift to get a better idea of how to properly perform a clean, then stick to SL1.  If you have no problem with the clean, don’t do the SL1 just because you want to Deadlift or because it is mechanically simpler than the SL2.

Sweet video time.  The first 38 seconds of this video is EXACTLY what it feels to properly land a Snatch.

How awesome was that,



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