Wednesday, 20 FEBRUARY 2013

Announcements - we are meeting in the 3rd Floor Weight Room....please arrive as early as possible to grab space!!  Also, bring a partner and a towel!

Equipment required - barbell and lifting platform

Warm-up and instruction - upon arrival start your individual warm-up with a light load on the power clean.  Here is a decent instructional video, in case you are a bit rusty on the power clean.  I will walk around and provide coaching as needed and I encourage everyone to be a good coach for their partner.  Unsafe or improper mechanics will lead to both injuries and sub-optimal performance!  Help your buddy out and ensure they are hitting the points of performance!!


It's a partner WOD, so pair up with someone of near equal size and strength!


Person A - max reps of power cleans (115/75) while Person B is gone
Person B - run to 4th floor basketball courts and do 10 x burpee pull-ups
When Person B returns, switch roles.

NOTE:  Scale as needed in order to maintain intensity.

Post partner's name and number of rounds complete to comments.


Nate said...

Unfortunately I won't be able to make it tomorrow. I have a UA and then a prayer breakfast.

Adam said...

Nate - I hope the prayers are not needed for the results of your UA...j/k!

Small group with huge hearts on a tough WOD!

Matt and I partnered up
130 reps as rx'd with 2.5 rounds complete.

Good times!

R.K. Barker said...

Jeff and I partnered up. We got 123 reps and I got 3 full rounds and I think Jeff said he made it to the top of the stairs. A tough one, but a lot of fun. As Rx'd.

Mickey said...

283 APFT. Maxed PUs and SUs. Run was the most frigid, windy, and miserable run i've had thus far. 14:08 I believe. Oh well. Glad to get it done with

jswobe said...

No partner. Mod'd to:

Run 400m
10 x burpee pull-ups
10 x power cleans (115#)

3 rds + 400m