Wednesday, 20 February 2013

· Row 1000m
· 3 rounds
     5 Pistols (each leg)
     10 Hip & Back Extensions
     5 Glute Ham Raises (on GHD)

High Bar Back Squat (HBBS):  3 x 5 @ 75% Squat 1RM, 3 x 3 @ 85% – rest 2:00 minutes between each set.

For time:

Run 400m

5 rounds:
5 Power Cleans 155/100#
10 Hand Release (HR) Push Ups
15 Air Squats

Run 400m

3 rounds:
5 Power Cleans 155/100#
10 HR Push Ups
15 Air Squats

Run 400m

**Strict 20 minute time cap**

· Note:  If Rx Power Clean weight is too heavy, scale to NO LESS THAN 45% of Squat Clean 1RM.

3+ Hours Before or After CF WOD
Tabata: 8 x 20 seconds On, 10 seconds Rest; use a good hill, stairs, or treadmill set at 12% incline
7 bricks/5 bricks (approximately 35/25#)

“Success is the peace of mind attained only through self satisfaction in knowing you made the effort to become the best of which you were capable.” – John Wooden


  1. Results for the METCON:
    Wes- 15:40 as Rx'd

    ... the rest of times from the lunchtime regulars are on the whiteboard.

    1. Nice Wes! I was worried about the Power Clean weight when I wrote the WOD but it sounds like you finished the runs and 8 rounds with plenty of time to spare.

    2. The rest of the group scaled the cleans a little, but afterwards Brian said he thinks he could/should have done it as Rx'd (I agreed). It was a good metcon. As coincidence Brian and I also went through the same process on the cleans, we weren't very disciplined with tightening down the core before bending to grab the bar on the first 5 rounds, then heavy fatigue set in on the lower back, then we had to right the ship for the last 3 rounds (wishing the whole time we'd have done that from the beginning). Lesson = sloppiness is never OK even when the weight isn't that heavy (compared to your 1RM).

      Since we are doing these in the afternoon, we wrote up all the times with any scales/subs on the white board. We figured you guys can use this to "compare notes" for the evening session.

  2. Strength:
    295, 295, 295, 325, 330, 335

    20:40 (I was outside on the run at the time limit)

  3. -High Bar Back Squat (HBBS): 3 x 5 @ 75%=125lbs
    3 x 3 @ 85%= 135lbs
    -Power Clean @ 90lbs (I could have done 100lbs but realized I had only the 2 1/2 without a 5lbs)

    total WOD time was 19:11 without the last 400m run (which I should have finished)