Wednesday May 4th

Weight vest work is running after the wod today

-Then- 500/450m Row
20 Box Step Overs
10 Power Position Power Cleans 400/350m Row
14 Box Jump Overs
8 Hang Power Cleans 300/250m Row

On a 14 Minute clock practice:
1 Power Position Power Clean
1 Hang Power Clean at Knee
1 Power Clean
*drop and reset after every rep

For Time
100m Sandbag Run 150/100lbs
30 Box Jump Overs 24″/20″
20 Toe to Bar
30 Box Jump Overs 24″/20″
100m Sandbag Run 150/100lbs

Feel: Gas Pacing: Reach
Target Score: 6-9 Minutes Firebreather Score: Sub-5 Minutes

–  Sandbag Run: If sandbags are unavailable a heavy farmers carry or a .5/.4K Air Bike are acceptable.
–  Box Jump Over: Scale height of box before reducing reps. Should not exceed 1:30 to complete on
either side of the toes to bar
–  Toes to Bar: Should not exceed 4 sets or roughly :60, ideally 1-2 sets.

Coach Focus: Each of these movements are very gassy alone, but when mixed together create an excellent “gas” stimulus. All athletes should have a version that allow them to complete the workout in less than 9-minutes. Sandbag may be carried any way the athletes would like. If sandbag logistics are an issue, a 1-minute stagger should allow for multiple athletes to share 1 sandbag or heavy farmer carries work

Weight vest work
For Time 12 Rounds
200m Run Rest 1:30

Coach Focus: The goal of today’s extra piece is to build running capacity at an athletes PR Mile Pace. Each round it should be difficult to maintain the pace, but not impossible. For athletes who do not know their mile PR pace, instruct them to run hard, but not so hard they cannot repeat their effort.

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