In the Footsteps of Heroes...
WOD For Time:
30 Dumbbell Hang Squat Clean -35 lb. DB's
200 ft. Walking Lunges
50 Dumbbell Push Jerk -35 lb. DB's (vid 1) (vid 2)
100 ft. Walking Lunges 5:30 a.m. class welcomed Dave, CF'r from Pennsylvania!
Decent catches in hang squat cleans but-
#1 need to watch knees caving in squat, #2 feet too wide, look up, elbows higher, #3 chest and elbows up a little higher.
#1 BAD-avoid the tendency to lean forward coming out of the lunge, putting pressure on knee and using quad instead of butt. #2 GOOD-upright chest, centered, power out of the front heel, use posterior for strength and stability.
#1 Split Jerk alternative, #2 Shoulders need to be higher and tighter, #3 much better shoulder positions at top of jerk
Thank you, John Tuitele, for your help in coaching and allowing me to work out with my crew today!