Sep 30, 2013

Tuesday 10.01.13

15 minute AMRAP of:
   6 x Power Cleans (135/95)
   3 x Wall Climbs
   200m Run

Strength Work (Optional)
   Practice SQUAT Cleans 5 x 1 at a medium weight (~70% 1RM).

Skill/Accessory Work
   1 min Handstand hold
   30 sec L-sit
   40 sec HS hold
   20 sec L-sit
   20 sec HS hold
   10 sec L-sit

Post Main WOD time to comments and the whiteboard.

Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)

Main WOD - The numbers are low so you should not be taking breaks during the exercises. If 6 PCLNs at 135 is too much for continuous reps, scale back to get more intensity. Or accept that you will get less rounds in order to get good Cleans in. The reps don't need to be 'touch and go,' but should be minimal time between reps. Wall Climbs can wear on you, the key is get your technique down to get your feet up the wall and walk your hands close to the wall as quick as you can so it doesn't wear your shoulders out.

Optional Strength WOD - (if you missed it, read this month's Programming Notes) Practice SQUAT Cleans 5 x 1. This is where confidence in receiving the bar comes in. You are trying to catch the weight at the bottom of a Front Squat. Deep squat, with heels on the ground, elbows high and the bar across your chest and shoulders. 

This is a hard technique to master. Take the time to learn more about it from trainers and forget about weight, just work the technique. Wherever you catch the bar, stand up to a fully erect position, THEN practice a front squat to gain confidence at the bottom. Don't just sink into the bottom position, keep a good tight lumbar curve.

Skill/Accessory work - Hand stand and L-sit holds for time. Just static holds, group up and run the clock to watch for each set. The HS hold helps you gain confidence in going inverted and will develop your balance. If you have to come off the wall to rest, just get back on as quick as you can for the remainder of the time. Break into 2 groups and start on different holds. The L-sit is extremely hard, so scale as needed as the video suggests.

Training Videos.
  • Some examples of wall climb variations.
  • Some examples of L-sit variations.
  • Some instruction on the mechanics of a squat clean and a power clean.


scottnkelly9901 said...

IMCF Hohenfels:

Squat Clean (1RM ~200lb)
5x1 @ 140lb

6rds as Rx'd


Allan Jackman said...


Establish 1RM Sqt Cln: 45-95-135-185-205(f)-205

WOD: 6 + 8 Rx

Chase: Muscle up x10 (4 + 4 +3)

Roger Wang said...

7 + 6 Rx
Big congrats to Sam on the ring muscle up!

Sam Friend said...

6 + 6 Rx

It smoked my arms/shoulders so much, I decided to work on Ring Muscle-Ups. That's the key apparently... on the third attempt, I got my first Muscle-Up!

Thanks for the encouragement, Roger, Allan, and John.

Ross said...


Warmed up with some BJ@ 30, 34, 36 and 38
15 Bar MU

Messed this one up, read the wod last night and had hang power cleans in my head so i did the AMRAP with Hang PWR Cleans vice PWR Cleans.
7rds+ 6 HPC

Skill work, couldn't hold the whole min first go came down @ 50 sec, rest went good.

Strength work, did 5x1 @ 185 of clean

Susan Friend said...

Second only to witnessing the birth of my children, was my pride in witnessing Sam's first MU. Nice job, babe!

7+9+100m Rx

Thanks to Scott and Charles for forcing me to run faster!

Squat Cleans: 5x1 at 135

Ross said...

Way to go Sam, great job on getting the MU, its an awesome feeling isn't it...

Noah said...

6 rds plus 6PC plus 1 WC.

Same as Ross, for some reason I did HPCs for the first two rounds then realized my folly and went to power cleans.

Jared said...

6Rds +5PC this morning.
Then - 3x165 SC failed at 185 finished at 165.

Did handstands and l-sits with Kevin and Susan.

Andy said...

In a show of solidarity with my civilian coworkers, my motivation this AM was in a state of partial shutdown. Planning to be at the Bubble at 1200 for a ~1215 start if anyone is interested.

Scott S said...

Good group this morning.

Squat Cleans - 185, 215, 215, 225, 225 (felt good so broke from staying at 70% and pushed it up alittle)

METCON - 7rds + 1 PCLN. Great push by Susan and Ryan K.

Awesome seeing Sam this morning on the MU. Have some practice days and WODs with them so keep it up!!

Andy said...

8 + 9 Rx. Toughest movement to push through was wall climbs. Thank goodness only 3 at a time.

Felt good, so pushed cleans to 205. Got 215 up easy but got stuck in the hole. Good skill work today.