Warm Up:
400m run
2 rounds
3 inch worm push ups
5 tuck jumps
7 air squats
WOD:
A. 8 minutes to build up to a 1RM hang power clean
B. 8 minutes pistol work
C. For time:
1200m run
40 pistols, alternating legs
30 hang power cleans 205/115
Powerlifting:
A. high bar back squat: 1×5 @70%, 1×3 @75%, 1 x max reps @85%, rest 3minutes
B. weighted pull ups: 3 x failure – 1 reps @70%, rest 3minutes
C1. 3×10 glute ham raises, rest 30seconds
C2. 3×25 butterfly sit ups, rest 30seconds
WOW! Best pack a lunch for this one!
Stud and Strongman you will be done with this in 15-20. Run real fast for 3 laps, stand up and down quickly on one leg, and you can curl this weight on Friday, light weight. AKA curls for your girl. Enjoy
Roger that, Bro!!
A. 165
C. 9:23 Scaled. Running Dizzy 50 tomorrow so cut pistols and HPC reps in half and went 135 on weight or roughly 80% of 1RM from part A.
Went and revalidated this WOD.
Nothing spectacular just tried to go through smooth.
Time = 19:56
Ran at 8 minutes a mile. Steady pace
I am bad at pistols. Maybe because I am a short squatty old man, sets of 10 slow and controlled. Need speed work here.
Hang cleans, sets of 4, then 3, then two and singles from 24-30.
My goal is to have all our men doing this at 225lbs in sets of 5 and the girls at 135lbs in sets of 5.
Hit it hard today CFHSV athletes. You can excel. Train Hard, Train Smart, train to Survive!
A. 135#
B. 15:39
Run= slow
Pistols= fast for me:)
HPC= in sets of 3.
220
15:47 scaled to 185
265
13:37 rx
Run= medium
Pistols=on toes, but better than the past
HPC=sets of 3