WOD
Monday 06.18.2018
POSTED ON June 17, 2018
Monday | 06.18.2018
Warm Up:
50ft Walk on Toes Forwards
50ft Walk on Toes Backwards
5 Clean High Pulls
5 Hang Power Clean
:15 Barbell Hold Overhead
x3
Foundation:
*Set a clock for 15 minutes for athletes to complete the strength portion. If athletes do not have a 1RM Strict Press then use this time to establish one since we will be using this percentage work for the next couple weeks. This is week 3 of our upper body strength progression.
A. Strict Press
1 sets of 20 Empty Bar
1 set of 5 at 50% of 1RM
1 set of 4 at 60%
1 set of 3 at 70%
1 set of 2 at 75%
1 set of 1 at 80%
3 set of 3 at 75%
2 set of 5 at 65%
Metcon:
Level 1 (RX)
100 Double Unders
15 Hang Power Cleans 135/95
3 Rounds For Time
Level 2 (Intermediate)
75 Double Unders
15 Hang Power Cleans 115/80
3 Rounds For Time
Level 3 (Beginner)
150 Single Unders
15 Hang Power Cleans 95/65
3 Rounds For Time
