WOD 12/27/08

AMRAP 20 Min.

5 Thrusters (M:95/W:65)

7 Hang Power Cleans

10 Sumo Deadlift High Pulls


I am pulling this from the CF main site as I like it’s movements, coming on the heels of yesterday’s WOD.

SDLHP – This is a close grip, wide stance deadlift in which the forceful opening of the hips at the top, causes the bar to continue it’s upward travel up to the chin. The order is reversed and the bar comes back to ground before going again. A couple of common mistakes are pulling the bar with the arms – the arms contribute very minimally if the hips are explosive enough, beginning the upward pull with the hips being closed – the triple extension must go ankles, knees, hips then the bar goes up, and lastly, doing some sort of funky reverse curl on the bar – the elbows stay wide and pointed out, not back. The back must remain locked in tight as in the regular deadlift throughout the motion. Head neutral, chest up and drive with legs. Don’t let your form go to crap!

3-2-1 … GO!

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