May 21, 2013

Wednesday 05.22.13

As a three person team, 5 RFT of:
15 Hang power cleans (115/75)
15 Box jumps (24/20)
15 Burpees

Post time to comments.

Set up three stations.  Everyone starts at the same time and rotates only when every member has completed their 15 reps.

Coach's Notes. 
Here is the challenge for this one today...finding two other people to do this WOD with.  And then, once you have your team of three...finding another team of three to do it with.  Are you up to the challenge?  Use the blog to set a meeting time and go find yourself some cadets, co-workers, strangers, in-laws, anybody to do this WOD with.  The weather is supposed to be B-E-A-utiful so drag the stuff outside and let the world gawk at you while you crush these 5 rounds!

Similar to the snatches from yesterday, a hook grip will help with forearm fatigue on the HPCs.  Many coaches and lifters advocate the hook grip as being the strongest grip you can put on the bar.

Training Videos.
  • An MWOD video that discusses some hip mobility applicable to the burpee.  If the couch Mob at minute four is not in your weekly repertoire then shame on you.
  • A Hang Power Clean demo from Coach B's garage.  Disregard his comment on adjusting the grip in the catch as we are not jerking today.


scottnkelly9901 said...

IMCF Hohenfels:

1-mile run/jog w/ 50lb sandbag

15x hang power clean (105lb)
15x box jump (24")
15x burpees
@ 23:35
scaled the PCs and was able to go unbroken for all 5 rounds

10x Turkish Getups w/ 50lb sandbag (5 ea side)
Lower back mobility

Andy said...

Catchup on sleep took priority this AM. Anyone going to be around for a 1230 start after A910?

Ross said...


Solo this morning,
15 HPC@115
15 BJ 24"
15 Burpees
Time - 17:56
Hard to push myself this morning, but beat my goal of 20min.

Jodie Kunkel said...

Orange team for a time 21:34. Thanks Charles for the push. As prescribed, but not unbroken (at least for me - I was definitely the weakest link in this duo).

Allan Jackman said...

15:57 Rx'd

Team Rob, John, and myself.

Russ Ames said...

Any takers for 1500 group? Probably show up 1430 to warm up.

rob said...

15:57 with Allan and John. What made this WOD enjoyable was the peer pressure of not wanting your buddies to wait for you to finish an exercise coupled with the fact that if you were slow, you'd get no break. Our team finished each time +/- 5 sec of eachother. I know I pushed harder so that I wouldn't be the one they were waiting for and I think my partners did as well. This was a good change up to the 'pacing exercise' concept, but only if the partners are close in ability to eachother.

Andy said...

14:55 Rx, but alas by myself. Tough WOD, it was a grind. Box squats beforehand, posted to squat challenge log.

Russ Ames said...

19:25 Rx...solo like Andy. Splitting headache and face tingling after rd 3. Too many end of year farewell and promotion parties!