Jul 9, 2013

Wednesday 07.10.13

18:00 AMRAP of:
6 Hang power cleans (155/115)
12 Bar-facing burpees
24 Double unders

Post rounds completed to comments.

Coach's Notes. (standard times of 0545, 0630, and 0800)
Yup, going heavy on the Rx weight for the cleans.  Check your ego and your training log, if your 1RM from the floor is 185 then you're going to be scaling today.  Looking for power output here...choose a load that will allow you to minimize rest and perform the majority of your reps unbroken and all with sound technique.

Bar-facing burpees are standard burpees with a jump over your clean bar between reps.  Start each rep facing the bar, and make sure you jump off and land on two feet.  If that sounds confusing, see the vid.

Standard 3:1 sub on singles for double unders.

Training Videos.
  • "WOD Demo - HPC" - Miranda performs heavy sets of 3.  Good demo with coaching tips along the way.  Note the warm-up with light, full squat cleans.
  • "Demo: Bar-Facing Burpees" - old CF Open movement standard video.  He makes it look easy, huh?  


Jacob Heppner said...


scottnkelly9901 said...

IMCF Hohenfels:

Skill exercise - squat cleans
3x5 @ 105lb

6rds + 1 HPC
*scaled HPC @ 135lb

Andy said...

8 + 4 reps, Rx. I type this with about 90% confidence. Had to switch clocks mid-WOD, and may have experienced some exercise-induced rep counting difficulty. If I'm off, karma will catch up to me. Tough WOD.

Handstand Walk Wednesday: 39'

Tons of new people in the Bubble this AM. Welcome to Lance, Peter, and Brian!

Jacob Heppner said...

Only had time today during lunch for 8 minutes of this, still terrible. 5 full rounds completed.

Ross said...

IMCF SD Det, still at JBLM

Did Elizabeth last night not looking at the board so I am beat when it comes to cleans...

Today's WOD RX'd at 7 rds and 6 HPC

monroe said...

30/60/90 of pull ups, pushups, squats this morning.

WOD: 7 rounds, 6 HPC, 8 burpees. HPC's at 135lbs. Performed over lunch with Ken G. No big breaks, never dropped the bar, DU's all unbroken. Weight felt about right.