Team WOD (2-person teams)
Each team performs 10 total rounds (5 rounds per partner) of:
Max reps hang power clean (115/75)
15 Wall ball shots (20/14)
Explanation:
At “Go,” one partner begins wall balls while the other partner performs hang power cleans. Wall ball is the pacing exercise. When one partner completes their 15 wall balls, swap. Score is the team total of hang power cleans after each person has completed five rounds of wall ball.
Post team score (# HPCs) to comments.
Coach's Notes.
Planned morning start times are 0545 and 0615...be warmed up and ready to go. Post additional group start times to comments.
Switch it up...pair up with a partner you've never worked with before. Mobilize those hips with some dynamic stretches before 3,2,1..go!
Last, keep posting your 2013 goals to the January Coach's Notes page. Give them some thought over the weekend, and follow through by developing a plan to get there. Not sure where to start? Ask a trainer or review some other posts for ideas.
Training Videos.
Post team score (# HPCs) to comments.
Coach's Notes.
Planned morning start times are 0545 and 0615...be warmed up and ready to go. Post additional group start times to comments.
Switch it up...pair up with a partner you've never worked with before. Mobilize those hips with some dynamic stretches before 3,2,1..go!
Last, keep posting your 2013 goals to the January Coach's Notes page. Give them some thought over the weekend, and follow through by developing a plan to get there. Not sure where to start? Ask a trainer or review some other posts for ideas.
Training Videos.
- "Hang Power Clean" - with Mike/Sage Burgener. Quick vid showing proper HPC form.
- "Wall Ball Demo" - from Northstate CrossFit. Shows proper movement and efficiency tips.