1/13/15 WOD


Mobility:  ankle and hip

Skill Practice Warm Up: Spend 10 minutes working up to a challenging 1 rep power clean. Then hit that weight 2 – 3 more times. Weight should be at about 80% of your 1RM.

Workout: “Sharknado” – As many rounds as possible in 16 minutes with a “rolling start.”

Rolling Start: In 6 minutes, perform no more than 2 rounds of:

4 hang power cleans (A: 155lbs, I*: 95lbs, N: 65lbs)

12 burpees

24 abmat sit ups

200m run

*Women’s “As Prescribed” Performance weights and reps (Rx)

Scaling Guide:  4 – 6 rounds.

Coaching Tips: Pace during the ‘Rolling Start’ so that you finish the 2 rounds exactly at or right before the 6 minute cut off.  There is no point in sprinting to finish these (and then waiting to go at minute 6). Really try to do the hang cleans unbroken as there is no other heavy lifting in the workout. 

Compare To: New Workout!

Optional “Cash Out”:  400m run w/ medball or 600m run w/ medball and a partner. (just one medball between partners, if you chose partner option).

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