Who left Urban in charge?

Saturday, 20 June 2009

Buy-in

Run an easy 400M with a piece of PVC
Stop every 100M and perform 10 overhead squats

603 WOD – “Two Minute Defense”

5 rounds (135/95#)
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 ft. sprint (about 60 meters)

Rest exactly 2:00, then…

5 rounds (135/95#)
1 Power Clean
3 Hang Squat Cleans
2 Jerks
200 ft. sprint (about 60 meters)

Dallas left today up to Melissa to program, and this is one of her FAVORITE workouts. Get set up out at the track or in your driveway and GO FAST.

To make sure we’re straight – it’s five rounds of clean/clean/jerk/sprint, then you rest before doing it all over again. Record the weights used and your total time, including the 2:00 rest period. And track your splits, to see if you went faster or slower during your second go-around.

Cash out

Bear crawl, 50m

J Spice in a pretty solid defensive stance (during her very last set of walking lunges)

No Responses to “Who left Urban in charge?”

Gregg Arsenuk says:

June 20, 2009 at 11:06 am

Hey D&B, It is ON! and you now what I mean. GFCM slammed by the 603, this could start a new trend amongst affiliates.
Chris M. says:

June 20, 2009 at 11:32 am

have not done this one yet, but am excited. bring on more like this.
Chris W. says:

June 20, 2009 at 1:47 pm

Byers, you’re right inside my head. Heavy, fast, and short.

Unfortunately, I’ll have to wait until the coming week to do it.

Did a team WOD at the local affiliate:

50 Wall ball
30 Pull-ups
50 Burpees
50 KB swings (24 kg)
2 rounds w/2:00 rest, teams of 2
7:35 and 8:09 each round

Cashed out with DL singles 360 X 1 x 5

PS – M&D, have either of you read Pierre Auge’s article in this month’s Performance Menu? I’d love to hear your thoughts on power output/intensity and scaling.
Chris M. says:

June 20, 2009 at 5:52 pm

Ok, done, not as excited now. Not as easy as it read. WOW!
Anyway.
As Rx’d
First Split: 5:25
2:00 Rest
Second Split: 5:18
Total: 12:43
I didn’t get full extension on the last Jerk of the last two sets and had to drop the bar. So that favors me a little on that one. Next time!
Jason M Struck says:

June 22, 2009 at 11:59 am

“Heavy, fast, and short.”

none of these things describes Melissa.