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WOW: Disaster Response

Posted Mar 21 2011 12:04pm
pbf wow 2

Complete 3 cycles for time:

10 Clean and Presses
100 Meter Partner Carry (Fireman, Piggyback, Bridal, respectively)
100 Meter Sprint
20 Lateral Weight Tosses (10 each side)

Warmup: 30 second Grok Squat , three light sprints at 70%.

With just a few seconds of tectonic friction, nature has the potential to level manmade structures, conjure massive tsunamis that flood coastlines, and be a generally overwhelming nuisance to life as we know it. And as we’ve seen in recent months, this potential is occasionally realized to great effect. What can you, the individual, do to prepare yourself? I’m not talking about having enough consumables. I’m talking about physical preparedness. Can you save your own life? Can you save the lives of your loved ones while retaining enough strength and energy to grab enough water, food, and fuel to last a few weeks?

Let’s find out.

Imagine disaster has just struck. It could be an earthquake, a volcanic eruption, an invading army, whatever – all you know is that things are going downhill quickly and you’ve got to make it to safer/higher ground with your loved one(s) and some non-perishables. You’re at home with your wife/husband/child/dog when it happens. A huge bookcase falls on your better half, and it’s up to you to free them and carry them to your designated safe spot 100 meters away. Then you have to sprint back to the house and gather, heave, and toss the necessary survival supplies out the door before it all comes crashing down. Time yourself and report back with weights used.

Use a heavier weight for the Clean and Press and a lighter weight for the Lateral Tosses – maybe a kettlebell and a medicine ball , respectively. Rocks and sandbags work, too. Or you could always use barbells and dumbbells, if you prefer. Sandbags, heavy bags, or duffel bags filled with heavy stuff will also work if you can’t procure a partner for the partner carry.

A few things to remember:

  • Utilize the power of creative visualization . Really immerse yourself in the narrative – the lives of you and your family are at stake – and see your performance improve. Convince your nervous system that things are really dire!
  • Don’t injure yourself by rushing through the movements. Yeah, speed matters, but your chances of survival are greatly diminished with a tweaked lower back or a dislodged knee joint.
  • Use proper form. Keep a strong torso with a neutral spine, especially for the weighted movements, and use your hips to generate power; don’t flail with a loose, rounded back and don’t just use your arms.

No variations this time. By scaling the weights used and getting adequate rest in between cycles, anyone should be able to complete this.

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