Wednesday, 29 December WOD

Warm-up

  • 2 Rounds
    • 400m Row/Run
    • 5 Air Squats + 5 Squat Jumps
    • 10 KB Swings
    • 0:30 HS Hold
  • -Lat stretch (0:30 per side)
  • -couch stretch
  • 5 Tempo Pause Front Squats (empty BB)
  • 5 Front Squats (empty BB)

STRENGTH:

  • Front Squat 1×3 at 73% 1RM
  • Front Squat 1×2 at 78% 1RM
  • Front Squat 1×1 at 83% 1RM
  • Front Squat 1×3 at 78% 1RM
  • Front Squat 1×2 at 80% 1RM
  • Front Squat 1×1 at 87% 1RM
  • Rest as needed between sets.

METCON:

  • Complete as many rounds as possible in 20 mins of:
    • 100/80 Row Calories
    • 60 Strict Handstand Push-ups
    • 30 Power Cleans, 205/145 lbs

Complete in teams of 2. If you don’t have a partner either shadow someone on another team or split the reps in half. Scaling Options: Scale to kipping HSPUs or Double DB strict press for today. Power Cleans should be quick singles at a moderate weight.

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