FRIDAY, OCTOBER 12TH 2018

Home / WOD / FRIDAY, OCTOBER 12TH 2018
Ryan Barlow | October 11, 2018 | no comments |

A) WEIGHTLIFTING (FOR WEIGHT)

Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min.
1 Rep EMOM x 10min.

*We will be doing Power Cleans for first 10 minutes and then squat cleans for the last 10 minutes. This means you may have to come down in weight if you are not comfortable receiving heavy weight in the squat position.

*Climb as needed to hit a heavy single at the end of the 20 minutes.

*Start around 50% of your 1RM and take your time working up. Really focus on GOOD QUALITY reps. Be FAST and efficient with your movements.

B) METCON (FOR REPS)

On a 12 minute running clock…

800m Run “buy-in”
then;
Max Rounds of this in the remaining time:
21 American KB Swings (53/35)
12 Handstand Push-Ups

S1/MRx: AKBS (44/26); Box Push-Up, Pike Push-Up, or Reduced Height HSPU (whichever is most difficult, but doable for 5+ UB reps)
S2/MS: AKBS (35/20); Hand Release Push-Ups

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