WOD

Warmup:

10:00 @ Easy Pace:

  • 10 Medicine Ball Cleans \
  • 10 Push Up Position T’s
  • 10 Pushups
  • Line To Line walkout

Strength: Push Press

  • 90% x Max Reps x 1

Notes Athletes who do not have an established 1RM should simply progress the weight up based on their AMRAP 20 @ 85% from two weeks ago (170925 – Day 5). Athletes are aiming for volitional failure and should not push to the point where they actually miss a rep.

Power Clean/Wall Ball/Assault Bike or Row/Handstand Pushup

AMRAP 14:

  • 25 Power Cleans, 115#/75#
  • 25 Wall Ball, 20/14
  • 25/20 Calorie Assault Bike or Row
  • 25 Handstand Pushups

SCALING GUIDE Power Clean: Athlete should be able to complete the round in no more than 1:30 without working at a maximum pace. Scale load accordingly. Scale movement to dumbbell hang power clean. Wall Ball: Athlete should be able to complete the round in no more than 1:30. Scale load accordingly. Assault Bike/Row: Athletes should be able to complete the round in no more than 1:30. Scale calories accordingly. Handstand Pushups: Athletes should be able to complete the round in no more than 3:00. Scale repetitions accordingly. Scale movement to push press, selecting weight for same parameter (no more than 3:00 to complete set.)