Noob SWOD
Squat - 3x5
Noob DWOD: Diane
Noob DWOD: Diane
21-15-9 Reps, for Time
Deadlift 225 lbs
Handstand push-ups
Deadlift 225 lbs
Handstand push-ups
*Scale as required by reducing the weight for the D/L and/or scaling HSPUs. You can do frog push-ups, incline push-ups, regular push-ups, HSPUs with bands, etc...
On the minute:
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use 80% - 85% of 1 RM Power Clean
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
PT DWOD
Perform 2 Power Cleans on the minute for 15 minutes.
*Start the clock. At the top of every minute perform 2 Power Cleans.
*Use 80% - 85% of 1 RM Power Clean
*For every rep not completed, perform 5 burpees during rest time.
Post load and total rounds completed to comments.
Squat: 3x5@225
ReplyDeleteDWOD: DL - 155 and Incline pushups
6:15
Run 5k @ < 29:00
ReplyDeletethen...
DWOD @ 195lbs as prescribed, no penalties