Monday, February 15 WOD

Week 3, Day 11 – (Holiday 0900 only) Please arrive 15 minutes early for personal warm ups.

Warm-up: For 6 minutes of quality

  • 7 Barbell Rows 45/35
  • 7 Hand Release Push-ups
  • 7 Barbell Good Mornings 45/35
  • 7 Barbell Overhead Squat 45/35

Strength: Back Squat

  • 6 reps x 5 sets
  • Increase weight from previous wee k by 5-20 lbs

METCON: RX For time:

  • 40 Handstand Push-ups
  • 20 Muscle-ups
  • — then —
  • 10 rounds of Macho Man:
    • 3 Power Cleans, 185/135 lbs
    • 3 Front Squats, 185/135 lbs
    • 3 Push Jerks, 185/135 lbs

Scaled For time:

  • 40 Hand Release Push-ups
  • 20 Burpee-Pull-ups
  • –then–
  • 10 rounds of Nacho Libre:
    • 3 Power Clean, 135/95 lbs
    • 3 Front Squat, 135/95 lbs
    • 3 Push Jerks, 135/95 lbs

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