WOD
“Nothing For Free”
10-9-8-7-6-5-4-3-2-1
Power Clean
Strict Handstand Push Up
Weight: 185/135
10-9-8-7-6-5-4-3-2-1
Power Clean
Abmat Handstand Push Up
Weight: 155/105
10-9-8-7-6-5-4-3-2-1
Power Clean
Dumbbell Press
Weight: 95/65
WOD GUIDANCE & GOALS
For each set of cleans, do as many as you can unbroken (no more than 3) before having to chip away at single reps. Attack the handstands the same way, do a big set then chip away at smaller sets. Target 10 minutes.
Post Time to Comments.
HOME WOD
10-9-8-7-6-5-4-3-2-1
Flights of Stairs
Inverted Push Ups
ENDURANCE
6 Rounds
400m fast, 400m easy
20:43. 115# SHSPU
And by 10 mins you meant 20 right 😂
Yeah. I agree that the 10min must have been a typo 😩
15:31 – #135, Box Push Ups
Time? 85# 2 ab mats
13:02 85#; 20#db
19:04 MAx 1abmat
13:12 MAx 2.5 abmats
14:05 (165#/Strict HSPU)
16:44
165#
1 abmat for the round of 7 to the end
18:11
added 50-60 sec assualt bike btwn rds
MVx
19:10 MCx.
Nice!
19:58 125#, seated DB press 15#, 100m run between rounds
14:15 – 185# / 50# DB press
12:20ish, 135#
and box hspu
17:22 – 1 AB Mat
11:44. #85, 2 ab mats
14:42 mcx
22:0? 155#. 1am 10/9, 2am 7-1
15:58
115#, 1 abmat+5# plate. Probably didn’t need the plate tbh
12:32 MAx 1 abmat w/25# plate
18:11 125#/100m run after every round
At home, not timed
90#
20#,s db press
13:50 I think
85# / 1 abmat + 5# plate
fast singles on cleans and sets of 3-5 each time
12:04 95#/2 AbMats + 5# plate
12:28 85# 2 ab mats
15:12- 115#/ 1 mat + 5# plate
16:34 155# / pike PU
PR weight for cleans
Was all set to do wod but a paddle opp came up. 6 mile paddle – some wicked gusts!
23:01 w/ about five minutes of logistics issues
155# / 1 ab
18:00
105#/2 ab mat hspu
13:08 MVx- DB#15