Monday, 30 August WOD

Shogun Athletes, please arrive 5 minutes before training start time(0530/1730).

Warm-up

  • 3 Rounds:
    • 10 Cal Row
    • 20 PVC Shoulder Rolls
    • 5 Hang KB Cleans (each arm-light kb)
  • Barbell Warm Up (empty BB): 2 Sets:
    • 5 Clean Pulls
    • 4 Low Hang Power Cleans
    • 3 Hang Power Cleans

Strength: Part I

  • 5 Power Cleans, pick load
  • Every 1 min for 5 mins.
  • 55-60% 1RM Touch and go.
  • Rest 1 min before part 2…

Part II

  • 3 Power Cleans, pick load
  • Every 1 min for 5 mins.
  • 70-75% 1RM Touch and go.
  • Rest 1 min before part 3…

Part III

  • 1 Power Clean, pick load
  • Every 30 secs for 5 mins.
  • 85-90% 1RM

METCON: EMOM

  • Every 1 min for 10 mins, alternating between:
    • max rep Row Calories, 30 secs even minutes
    • max rep Strict Handstand Push-ups, 30 secs odd minutes
    • 30 seconds of hard work followed by 30 seconds to recover and transition to next movement.

Scaling Options: Scale to kipping hspu or push ups if needed.

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