Warm up:
2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

Strength:
Hang power cleans 3-3-3-3-3

WOD:
5 rounds (goal is to have negative splits):

300m Row
12 Burpees
400m Run
Rest 2 minutes

Post loads and splits to comments.

__________

first pull Speed and mechanical considerations of the first pull, firstpull.net

Post thoughts to comments.

Media:
Wednesday WOD, May 21, 2014

9 thoughts on “Wednesday WOD, May 21, 2014

  • May 21, 2014 at 5:14 am
    Permalink

    Long warmup

    WOD: 27:25
    3:48
    3:45
    4:00
    4:01
    3:51

  • May 21, 2014 at 6:52 am
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    Good job Brent! This is definitely not my workout, though I didn’t do as awful as I would have imagined.

    HPCx3: 185/185/185/205/225
    WOD: 4:15 + 4:21 + 4:10 + 4:00 + 3:44 (w/ 8min rest) = 28:30

  • May 21, 2014 at 8:23 am
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    http://youtu.be/pxBQLFLei70

    An excellent and inspiring speech by Navy Seal Admiral McRaven at the University of Texas 2014 graduation ceremony.

  • May 21, 2014 at 8:51 am
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    LEANFIT
    21:10 love running CINDY

  • May 21, 2014 at 1:30 pm
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    CLARK….. You’re supposed to get faster as you do each round! Ha… You see why I did lean

  • May 21, 2014 at 7:02 pm
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    Is Amy the same person as Amy Kramer? And is mark mark Paukune?

  • May 21, 2014 at 7:58 pm
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    Worked up to 94kg on 3 rep clean…had to bail out on last set b/c of torn hands from yesterdays bar mu disaster.

    25:16 metcon—2:58 was fastest split

  • May 21, 2014 at 8:42 pm
    Permalink

    Hang Power Clean: 205, 205, 215, 215, 225

    Metcon: 27:09 (Splits 3:56, 3:50, 3:48, 3:48, 3:47)

  • May 21, 2014 at 9:29 pm
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    HPC kgs, kgs, kgs, 90kg, 100kg, 110kg
    Metcon: death + some running = 27:32

Comments are closed.