Announcements - Today we will meet in the 3rd floor weight room. Please try to arrive as quickly as possible so we can claim some space. It is a partner WOD, so find someone of near equal size and strength.
Equipment required - Bring a towel and grab a lifting platform and barbell.
Warm-up and instruction - Start your warm-up immediately with the barbell in order to claim our space. Primary areas to warm-up are your legs and back. Matt will demo power cleans and Adam will take the other part of the group on the 200 meter run. It's probably a bit further than 200 meters, but close enough. After everyone has had a chance to do both, then we will start the WOD.
WOD -
Partner AMRAP 11
Person A Power cleans (115/75)
Person B Run 200 meters
Concept: Once Person B returns, switch roles and then continue to repeat this process for 11 minutes. Partners keep a running total of power cleans complete and total rounds complete.
NOTE: Run route - depart the 3rd floor weight room, go left to the intersection, take a left, and run straight until you reach the end (where the stairs for the Stairway to Heaven are). Touch the wall and return to the weight room.
Cash-out:
Front squat: 5-5-5
NOTE: There is no time component for the cash-out, so be sure to focus on proper form.
Post partner's name, number of power cleans and rounds complete to comments, and loads for the front squats to comments.
7 comments:
Worked with Caleb this morning.
108 total reps
Cash Out: 135-150-165
Great working with Caleb today. From an "old guy" perspective, it's absolutely motivating to try and (1) keep up with everyone and (2) not let my younger partners down!
Worked with Landon.
71 reps.
Cash out for me was 95-145-145. Still need to work on my squat.
Great to see everyone this morning!
I second Jeff's sentiments - the young guns always fire me up!
Matt and I got after it:
115 reps as rx'd
Cash out: 145-155-165 (4/1)
Good times!!
w/ andrew.
90 reps @ 115#
3x5 @ 135
Same as Jeff. I just try to not let the older folks beat me!
Sorry on the no shows - SOQ Boards these past two mornings, and Sandhurst practice tomorrow.
On a more positive note - ran the IOCT on Monday - 3:11!
Did this solo...so:
AMRAP 11:
7 x power cleans (115)
Run 200m
6 rds + 4 power cleans (46 total pc's)
Cash-out:
155-185-205
(no rack, so all from the ground)
I love my home gym...
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