Congratulation to Jeff for completing the Runner’s World Classic this past weekend. This involved him completing a 5K and 10K on Saturday, and then a half marathon on Sunday. What an accomplishment, we’re proud of you.
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
5 x Deadlift (45lbs)
5 x Barbell Row
5 x Power Clean
5 x Press
III. Mobility
Impact/Focus #1: Power Clean Singles EMOTM
Warm-up as needed before completing the following workload every minute on the minute for 10:00.
1 x Power Clean
Notes: Athletes should increase weight for as long as possible.
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Impact/Focus #2: Barbell Row
Warm up as needed before completing the following workload for Barbell Row.
Barbell Row 5-5-5-5-5-5
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WOD
5-10:00 Metabolic Conditioning
Skill Development
Mobilize and prepare for Thursday’s glory!
Power Clean EMOTM: 95# (PR!)
Barbell Rows: 50×5
Metcon: 513 reps (SU’s/18kg KB)
PC 1×215# PR ?.
Barbell row: 5×115#.
Metcon: 215 Rx.
“Power Clean EMOTM” : 145#
“Barbell Row” : 105 # x 5
Metcon: 3-6-9-12….KB Swings & 10-20-30-40 DUs:
185 Reps ( DUs 10/20/0/10/10 – balance SUs X 3)
Power Clean: 155#x1
Barbell Row: 95#x5