Wednesday, 19 January WOD

Warm-up

  • 1:00 Row
  • 10 Push Ups on bench or box
  • 1:00 Row
  • 10 Plate side raises
  • 10 Plate front raises
  • 10 Plate strict press (@light plates)
  • 1:00 Row
  • 10 KB Hang Cleans (each side)

STRENGTH

  • Strict Press 3-3-ME
  • Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Set 1- 70% of 90%
  • Set 2- 80% of 90%
  • Set 3- 90% of 90%; shoot for 3-6 reps

METCON

  • As many reps as possible in 7 mins of:
    • 1 Power Clean, 135/95 lbs
    • 1 Strict Handstand Push-up
    • 2 Power Cleans, 135/95 lbs
    • 2 Strict Handstand Push-ups
    • 3 Power Cleans, 135/95 lbs
    • 3 Strict Handstand Push-ups …
    • Continue adding 1 rep each round to each movement until time expires.

Scaling Options: Use a power clean weight that is light and that you can keep t&g unbroken at least until the set of 5, scale to kipping hspu if needed or sub box hspu for today!

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