Wednesday April 11th

 

BUY IN : POWER CLEAN DOUBLES

 

Every 90 SECONDS for 15 MINUTES (10 ROUNDS) complete 2 Power Cleans at the prescribed weight

 

  • Rounds 1-3 : 70% of 1 REP MAX
  • Rounds 4-6 : 80% of 1 REP MAX
  • Rounds 7-10 : Build from 80%

 

WOD

 

Clean & Jerks 185/135 lbsĀ  – As Many REPS as Possible in 4 MINUTES

 

REST 1 MINUTE

 

Row for Calories – As Many CALORIES as Possible in 4 MINUTES

 

REST 1 MINUTE

 

Handstand Walk for Distance – Accumulate MAX DISTANCE in 4 MINUTES

*EVERY 5 Feet is 1 POINT

 

REST 1 MINUTE

 

Muscle UpsĀ  – As Many Muscle Ups (Bar or Ring) as Possible in 4 MINUTES

 

SCALING

CLEAN & JERK – no less then 75% of 1 REP MAX

HANDSTAND WALK – Handstand Push Ups / Handstand Holds (every 5 sec is 1 rep) / Seated DB Press

MUSCLE UPS – Chest to Bar Pull Ups / Pull Ups / Ring Transition + Ring Dip

 

CASH OUT : NO CASH OUT TODAY