Sunday, March 10, 2013



Hang Power Clean - Heavy Single

5x 2 min rounds
120ft. Shuttle Sprint
50 Dbl unders
(Timer runs 10 min straight start at top of every 2 min and rest the remainder)


"Randy's Evil Step Brother"
75 Squat Cleans 135/95 EMOTM 3 Push Jerks 135/95
*Beginners 45 reps, scale load as needed

Set your sights high, the higher the better. Expect the most wonderful things to happen, not in the future but right now. Realize that nothing is too good. Allow absolutely nothing to hamper you or hold you up in any way. - Eileen Caddy

Post reps, load, or time comments.


  1. Really good video Coach Jan. A lot of helpful information. It was worth the wait!

    Have an idea for another video down the line: it would be great if you go over the stretches that we do and where specifically we should feel it. I know that we have been told with some of the stretches but it would be great to know for most of them and if you could demonstrate proper form for the stretches.

  2. Man, that was a lot of doubles! Great practice on something I need to work on though... PRed on doubles at 50 unbroken, and HPC at 205# 1RM.

  3. Monday: HPC 175#. WOD - 11 consecutive DUs!

  4. almost a month out and I miss the box so much!!! I can't wait to get back in the mix and have my a** handed to me!

  5. What an appropriate name for today's WOD "Randy's Evil Step Brother"!...that WOD was evil! :-) Just barely got under the 15min time cap with only 95lbs. If I did it Rx @ 135lb I think'd still be trying to finish it! Great WOD though - Kurt

  6. The scaling tips were helpful Coach Jan, thank you! Also, the way the lifts are being broken down into components for the skill part of our classes is working really well for me.