410 W Geer St, Durham, NC 27701 (919) 907-1233

Shankle Complex

WOD for Monday 032513Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of Burgener Warmup – – (see video)

Skill:
Clean Work – “Shankle Complex”
Complete 5 Rounds (not timed)
1 Deadlift

3 Hang Clean Pulls
1 Hang Clean
2 Jerks
Use 40% 1RM for all

Strength:
Deadlift
5 reps @50%
5 reps @60%
3 reps @80%
2 reps @90%
Establish 1RM (no more than 3 attempts)

Conditioning:
For Time:
100m sprint
30 burpee toes to bar (6-12 inches above reach)
100m sprint

Time cap: 7 minutes

Post Deadlift Loads and Workout Time to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins.  During the skill segment, perform 5 rounds of the “Shankle Complex” – video below.  This is done at a light weight.  Use no more than 40% of your Clean 1RM.

For the strength segment, you will establish a 1RM Press for the day.  Follow the reps and % progression up to 90% and then take 2-3 attempts at a 1RM.  Failing is ok, but know your capacity and don’t be stupid. 

The conditioning workout has a time cap of 7 minutes…work fast!  Perform your burpees directly under a pullup bar that is roughly 6″ above your standing outstretched arm.  At the jump of each burpee, grab the bar and perform a one toes to bar rep.  Scale to knees to elbows or knees as high as you can.      

ENDURANCE WORKOUT tonight at 6pm!  Bring a stopwatch!

Shankle Complex

2 Comments
  1. Paul K Reply
    Shankle Complex as assigned at 80#. Deadlifts as assigned: 5 @ 190#, 5 @ 230#, 3 @305#, 2 @ 345# Was aggressive and made 2 attempts at 390# which would have been a new 1RM. Wasn't meant to be. Barely lifted it higher than my ankles. No excuse, but my legs are still creaky from 13.3. METCON: 6:45 Thrilled to finish this in the time allotted and actually touched my toes to the bars for all 30 reps!
    • Dave Reply
      CFD has the opportunity to host 2012 Olympian, Norik Vardanian of Armenia, for a four hour Oly seminar on April 20 and 21st. However, we need to be able to guarantee our attendance before he'll come. Would you attend at a cost of $100? Here's the man in action: http://www.youtube.com/watch?v=7e6Ld5YrCDk

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