WORKOUT OF THE DAY, OCTOBER 9TH 2018


Published October 9, 2018


STRENGTH: 

EMOM 10

Min 1:  5-10 Strict Handstand Pushups (Approx 45% of Max Set of Handstand Pushups ) **Scale to Strict DB Press, Inverted Handstand Pushups or Hand Release Pushups

Min 2:  5 Touch and Go Power Cleans (Start with approx 60% of 1 RM Clean - Go up by feel each set but stay "touch and go"  **BeachFit will do 10-15 KB Swings

WOD:

#guard rail

AMRAP 3

9/6 Cal Bike or Row

9 Power Cleans 115/75lbs (Rx+135/95lbs) *Scale to KB Clean

Rest 3 min

9/6 Cal Bike

7 Power Cleans 135/95 (Rx+155/105lbs) *Scale to KB Clean

Rest 3 min

9/6 Cal Bike

5 Power Cleans 155/105 (Rx+175/115lbs) *Scale to KB Clean

*Part 1 should be a load we could cycle for 21 Reps unbroken when fresh

**Part 2 should be a load we could cycle for 15 Reps unbroken when fresh

***Part 3 should be a load we could cycle for 9 Reps unbroken when fresh

 


Leave a Comment: