Blog Search

Wed 8/7/2013 “EVIL ELIZABETH”

By: 3 Comments

Day 3 of Hell week! It only gets harder form here on out.  Reach back and dig deep. Will yourself to every finish line.

 

“We dine in hell”

 

Warm up

3 Sets of

5 forward/backwards duck walks

5 inch worms

10 box jumps

Dynamic Stretches

Jumping and landing drills

Barbell progressions

 

Skill/Strength

Hang Power cleans

Build up to 65% of your 1 RM

Then do

3 EMOM For 7 Mins

 

Training

“EVIL ELIZABETH”

3 Min AMRAP

10 Power Cleans (155/110)

10 Ring dips

 

2 Min rest

 

9 Min AMRAP

10 Power Cleans (155/110)

10 Ring Dips

400 Meter run

 

2 Min Rest

 

3 min AMRAP

10 Power Cleans (155/110)

10 Ring dips

 

LV 1/Scale options

Scale load on Power Clean (see coach for weight)

If you have less than 3 months experience with the Power Clean and do not feel comfortable, substitue  with a Sumo Dead lift high pull (75/55)

Scale ring dips with close grip push ups

Comments: 3

  1. I know tomorrow is going to be awful, but happy that it doesn’t include any barbell work, as my hands are ripped up from today. That was much harder than anticipated -but with the help of James Q and Blair in my face…got through it. Thanks for the push!

    5 rounds total: 135lb/125lb/125lb – with ring dips.

    Bring on the next bitch!

  2. 4 rounds plus 17 hang power cleans @145lb-with pushups

    I normally dont like people in my face yelling at me, but it was exactly what i need to get thru this WOD…thanks James and Blair.Hell Week has lived up to its name so far!!!

Write a Reply or Comment

Your email address will not be published.