Announcements - we will meet in the 3rd floor weight room, please arrive as early as possible to claim our space. It is a two part WOD, so ensure you leave enough time for both parts!
Equipment required - wrist watch, lifting platform, barbell, and reflective belt
Warm-up and instruction - Matt and I will walk around to ensure everyone is tracking on the points of performance for the power clean. For the warm-up, start light and work your way up to the WOD weight.
WOD -
For time:
30 x power cleans (135/95)
Run 1 mile (route = Lincoln Hall Loop)
NOTE: Constantly running clock - start your watch when you begin the power cleans and stop it when you hit the light pole in front of Arvin after the run.
NOTE2: Scale as needed to maintain intensity. The power cleans should be challenging, but shouldn't take you more than 7-10 minutes to do.
Post time to comments.
small, but mighty crew this morning!
ReplyDelete14:16 as rx'd
Power cleans were tough!
More swimming tests today. Needed my legs for swimming w/ the flc and weapon.
ReplyDeleteWorked out with Caleb and Chandler this morning for Navy.
ReplyDelete3 rounds for timee:
10 dumbbell snatches, 50 lbs
15 goblet squats, 50 pounds
20 hand-release pushups
4:41 as Rx'd.
Then we did 5 rounds of run 400 meters, I would rest while Chandler ran and then go.
12:44
ReplyDeleteScaled down to 115... 135 was just not gonna go up 30 times.
13:20. I finished my cleans too fast - shoulda gone heavier.
ReplyDelete