WOD - 19 December 2014 METCON: For time…25x squat clean (145#), 40x handstand pushup. WU: 3-5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup up to the programmed movements, cool down 2-4 minutes then complete workout. SCALE #1: Reduce squat clean to 60% personal 1 RM max. SCALE #2: Reduce squat clean to 60% personal 1 RM max. Substitute box-assist handstand pushup. SCALE #3: Reduce squat clean to 60% personal 1 RM max. Substitute standard or negative pushup. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: For time…25x one-arm alternating KB power clean (53#), 25x jump squat, 40x handstand pushup. SCALE #1: Reduce KB to 35#. Substitute box-assist handstand pushup. SCALE #2: Reduce KB to 25#. Substitute standard air squat. Substitute standard or negative pushup.
Posted on: Thu, 18 Dec 2014 19:12:52 +0000
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