Tuesday, April 12, 2016

Posted by on Apr 12, 2016 in WOD | Comments Off on Tuesday, April 12, 2016

PreWOD – For Time

  • 50 Double Unders/100 Singles
  • 20 Wallballs
  • 15 Pushups
  • 10 Burpees
  • 5 Strict Pullups

Strength
Push Press  5x5x1. start at 75% and increase weight every time if possible

WOD. 

A. 5 Rounds

  • 10 Hang Power Cleans 95/65
  • 15 Toes 2 Bar/Knees 2 Elbows 
  • 10 Handstand Push Ups Of Box/20 HR Push Ups

B. 5 Rounds

  • 10 Hang Power Cleans 135/95
  • 15 Toes 2 Bar
  • 10 Strict Handstand Pushups

Core Cashout
75 GHD Situps in as few sets as possible

or

75 V-Ups in as few sets as possible
Coach’s Notes: Really focus on keeping your reps clean on your push press, there’s no need to string all the reps together especially when they get heavy, take your time and reset each rep if needed so you can work up to a heavy 5 rep for today. 

WOD – choose a difficulty level that allows you to do the first round unbroken – toes-to-bar in sets of 5 or singles is fine. Scale toes-to-bar down as needed (knees-to-elbows or hanging leg raises) and sub handstand pushups for kipping hspu or push press or pushups as appropriate.