Sep 2, 2014

Wednesday 14.09.03

Main WOD
20min AMRAP

- 15 Box Jumps 24/20"
- 10 Pull-Ups
- 5 Hang Cleans 135/105#

Pose Running

Post loads and results to

Coach's Notes. Standard start times of 0545, 0630, 0800. Warm up prior and be ready to 3, 2, 1...Go!

WOD: Ensure everyone arranges their box and barbell in relation to their location on the pull-up rig to prevent chaos, confusion, and collision. Ask your group about injured knees and ankles in order to scale to box step ups/step downs as needed.

Scaling: Reduce the height of the box to 20/16". Adjust pull up weight though bands or jumping.  Reduce the weight of the clean to 115/75#.

Skill:  In pose running, lean from the ankle not the waist, meet the ground on the balls of the feet, use hamstrings to pull the foot straight up rather than using the quads to push the foot out front.  Pose running is broken down into three phases
  • 1) Wall Drill. Standing about a foot from the wall, bring one foot straight up to under the butt using the Hamstrings. Do 10x each side, then lean forward and continue foot drill while jogging.
  • 2) Foot Hopping. Hop on balls of the feet, then lean forward and let gravity pull you forward
  • 3) Jump Rope. Alternate feet during singles and then lean forward dropping the rope.
For more information on pose running, check out this video.


Ross said...


PT with cadets, two mile ability group run, push ups, sit ups, some air squats and over head arm clap...

AMRAP- man I hate Box Jumps they kill me.

11 Rds, RX. - Best part no tears, probably on the slow side of pacing myself, but still felt like my heart was going to rip out of my chest after that one...

Cedric Burden said...

8 rnds + 7 box jumps @ 95#

Dan R. said...

9 rnds + 10.
Went with step up rather than true box jump.

Jimmy Chen said...


Actually did this Rx this morning, which resulted in 6 measely rounds. It may be a no-brainer, but for a natural weakling like me, I find that doing WODs Rx will give you a "lower" score, but I find myself getting more out of the WOD than if I scaled.

I'm not bashing scaling a WOD; in fact, I'm a firm believer in scaling. It's just that I'm slowly branching out into the male Rx standard to see what the next level is. Just a personal observation...

monroe said...

I did
5 mins easy rowing for quality
100 one-arm KB swings inbroken, 2:55
30 minutes of track work,
6x3x155lb Dead lift