April 10th, 2013
For the first section of class we focused on 5 rep max hang power clean, with the focal point being on speed! All sports, no matter what it is, speed is a killer and cleaning a great way to teach that. Plus, 5 reps teaches that even under fatigue, or late in the fourth quarter, you still need to dig deep and maintain your speed to be successful! Now onto the partner WOD. Accountability is huge is team sports. This design is to help teach that and reiterate being accountable to your team is a priority and if not the team will suffer. All in all a great day and solid training!
1) Warm up, mobility and core work
2) 10 mins to find a 5 rep max in the hang power clean
3) Partner WOD – 15 Min Amrap
a. 200M Sandbag carry – Each person must be holding onto the bag during the run. If the bag is dropped, a 400M run (without the bag) must be completed before moving onto the wallballs.
b. 50 Wallballs – Wallball may never touch the ground once rep 1 is completed – if it does, 5 burpess penalty every time it touches the ground.
c. 40 Pushups – Break up as needed.
d. 30 barbell Power Clean (45/33) – 15 each – bar may never touch the ground once rep 1 is completed – if it does, 5 burpees penalty every time it touches the ground.
e. 20 T2B – Break up as needed
f. 10 KB High Pull (45/20) – 5 each