Jul 31, 2013

Thursday 08.01.13

15 minutes AMRAP of:
15 Medicine Ball Cleans (20/14)
5 Wall Climbs
Sprint 200m

Post time to comments and the whiteboard.

Coach's Notes. (standard times of 0545, 0630, and 0700, be ready to "Go" at these times)

This would be a great one to do outside.  Use the brick walls of the main Harney building for the wall climbs though, not the Bubble.  Sprints can either go south thru the parking lot in the standard direction to the turnaround point or use the field on the north side of Harney to incorporate a hill into the sprint.

Training Videos.
  • Never done wall walks?  Here is a demo.  Get ready for a shoulder smoker!


Jimmy said...

I've never done wall walks before. Should be interesting!

Get some!!!

scottnkelly9901 said...

IMCF Hohenfels:

Clean (1RM ~195lb)
5x5 @ 135lb

METCON @ 4rds + 14 med ball cleans (18lb med ball)
running intervals yesterday and a lead-in with cleans today made the 200m sprint more like a brisk walk (at least that's what it felt like)

Dan R. said...

6 rounds Rx. Started last 200 meter run with about 20 seconds left so it took a little over 15 minutes to complete.

Jake78 said...

Puts my approximate PR at 410 but there's a big difference between 315 and 410 though... either way its a rep PR.

3 rounds plus 5 wall crawlers on the WOD.

Jared said...

Good WOD this morning. Completed 3 full rounds + 15MDC +5WW + ~150yd. Should have pushed to complete that 4th round. Ran out to the 200 mark on the ground, can never remember if the mark is the total or just one leg.


5 rds + 20 Rx. Didn't get the last run in before the clock struck 0:00. Good WOD.

monroe said...

I did intervals today at the track, 8 x 440. Preceded and followed by muscle up practice.