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Wed 7/24/2013 WOD

By: 3 Comments

 

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

 

 

 

 

 

 

 

Comments: 3

  1. 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.

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