Wed 8/7/2013 “EVIL ELIZABETH”
Day 3 of Hell week! It only gets harder form here on out. Reach back and dig deep. Will yourself to every finish line.
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
2013 08 06
that was brutal! … great coaching and motivation, though
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!
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!!!