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!!
WOD:
It's a partner WOD, so pair up with someone of near equal size and strength!
AMRAP 17
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.
5 comments:
Unfortunately I won't be able to make it tomorrow. I have a UA and then a prayer breakfast.
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!
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.
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
No partner. Mod'd to:
AMRAP 17:
Run 400m
10 x burpee pull-ups
10 x power cleans (115#)
3 rds + 400m
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