Wed 7/24/2013 WOD
Warm up
400 Meter run
w a PVC pipe
2 sets of
10 Pass thru’s
10 Over Head squats
Bar bell progression
Dynamic stretches
Workout Prep
Hang Power Cleans
Take 3-4 sets to work up to workout weight
Training
Partner WOD
Why? Because Chuck Norries said so
In teams of two complete the following for time
1 mile run
40 Hang Power Cleans (135/95lbs) LV 2 (ADV)
800 Meter run
20 Hang power Cleans (135/95lbs) LV2 (ADV)
LEVEL 1 (beginner)
Substitute HPC with Kettle bell cleans
Scaling options
Scale distance on run
Scale load on HPC
Scale HPC with Kettle bell Cleans
Standards and Run distance
1 Mile run twice around the block to first Ave and back
800 Meter run to First ave and back twice
Teams MUST RUN TOGETHER the entire distance
Teams cannot start HPC’s until both partners are back in the building
HPC are divided up equally amongst team
2013 07 23
Our time was 17:41. John did RX/Jason 115lb
Great job 6am!
Great class today 7:00am, thank you for welcoming me to your EVF family.
James, great job coaching as usual!
Teamed up with Daniel this morning, 16:04 RX’d. Runs felt good, cleans got heavy, but we were both able to break into sets of 5 unbroken throughout.
14:39 L2 RX Plus (135/155)
Love the running WODs!