Todays workout is brought to you by the letter P...
As in PAIN!
We did two workouts today...Both needed skill and efficiency to be performed quickly. The better your form was on Power Cleans, the more quickly you could move thru the workout...Same with D/U...It takes some skill, especially when you are fatigued and tired.
Everyone felt these wod's differently...Some were just tired...Britt's abs cramped up (swing/run combo)...I felt it in my calves (clean, D/U, Run combo).
Warm-Up ~
2 Rnds ~ 3 Pull Ups, 6 Push Ups, 9 Squats, 6 Pass Thrus, 3 Muscle Cleans
Then Clean Tech work...
1 x 8 ~ Muscle Clean (45#) / 2 x 6 Propulsions (add wt)
BLACK WIDOW
30-20-10 for time:
Power Clean (135#/95#)
Swings (55#/35#)
...REST AS NEEDED (5-8 min)...then perform the following...
5 Rnds for Time:
35 D/U
200m Run
Jacob ~ 10:47 / 8:07
Britt ~ 13:11 / 8:22 (impressive with about a 4 min Rest)
Val ~ 8:00 / 10:10
tb ~ 8:15 / 7:58
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