WOD: 3-28-13

Skill:  Power Clean and Jerk

WOD L1: For time:

800M Run
15 Burpees
15 Kettlebell Swings (24/16)
15 Push Ups
400M Run
10 Burpees
10 Kettlebell Swings (24/16)
15 Push Ups
200M Run
5 Burpees
5 Kettlebell Swings (24/16)
15 Push Ups

WOD L2: For time:

800M Run
15 Burpees
15 Kettlebell Swings (32/24)
5 Reverse Wall Climbs
400M Run
10 Burpees
10 Kettlebell Swings (32/24)
5 Reverse Wall Climbs
200M Run
5 Burpees
5 Kettlebell Swings (32/24)
5 Reverse Wall Climbs

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Called it…

And I am going to call it now that this will be the first workout of next year’s Opens (14.1).  Let’s get down to business…

  • Tomorrow’s workout will be more taxing on the legs than you think
  • Tomorrow’s workout will be more taxing on the grip than you think
  • Unless your leg endurance isn’t up to par you should absolutely be doing the Push Jerk
  • Open up with sets of three on EVERYTHING on EVERY SET
  • Finish your round of 12 and you will have done “Grace” and 30 Toes to Bar…how do you feel after that?
  • Based on Graham Holmberg and Chris Spealler performing this, the 90 rep neighborhood is where you want to live.

Area code HAM,

CG

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