WOD
Monday 10.15.2018
POSTED ON October 14, 2018
Monday | 10.15.2018
Warm Up:
5 Squats with Press out
5 Clean High Pulls
5 Power Cleans
5 Tall Cleans
50ft Duck Walk
x3
Foundaiton:
A. 5 sets 1min Bent Knee Hollow Body; rest 1min
B. Build to starting weight for Metcon
Metcon:
EMOM 16min
RX (Level 1)
1st min 6 Toes 2 Bar buy in + Max Burpee
2nd min 3 Front Squats from the ground
*score will be burpees + final weight hit for successful
3 reps. Example 265×3 + 86 = 351
*you will start with 65% of your clean max
*if you fail you must reduce 10lbs. Your next lift if the same weight will not count and you willl automatically set to the weight previous to that.
*must hit 3 successful reps in the minute to move on.
Intermediate (Level 2)
1st min 6 Toes 2 Bar buy in + Max Burpee
2nd min 3 Front Squats from the ground
*score will be burpees + final weight hit for successful
3 reps. Example 265×3 + 86 = 351
*starting weight 115/80
*if you fail you must reduce 10lbs. Your next lift if the same weight will not count and you willl automatically set to the weight previous to that.
*must hit 3 successful reps in the minute to move on.
Beginner (Level 3)
1st min 10 Hanging Knee Raise buy in + Max Burpee
2nd min 3 Front Squats from the ground
*score will be burpees + final weight hit for successful
3 reps. Example 265×3 + 86 = 351
*starting weight 95/65
*if you fail you must reduce 10lbs. Your next lift if the same weight will not count and you willl automatically set to the weight previous to that.
*must hit 3 successful reps in the minute to move on.
Cool Down:
3 Rounds For Quality
:30 Side Plank L/R
10 Push-up T
1min Hollywood Stretch L/R
1min Happy Baby
