NEWS

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WOD

“Rowdy Group”

METCON

STRENGTH
Hip Thrusts
3×8, across
FOR ROUNDS
AMRAP 10
10 Strict Handstand Push Ups
5 Hang Power Cleans
10 Strict handstand Push Ups
5 Bar Muscle Ups
Weight: 165/115

MASTERS

STRENGTH
Hip Thrusts
3×8, across
FOR ROUNDS
AMRAP 10
10 Abmat Handstand Push Ups
5 Hang Power Cleans
10 Abmat handstand Push Ups
5 Chest to Bars
Weight: 135/95

MOVE

STRENGTH
Hip Thrusts
3×8, across
FOR ROUNDS
AMRAP 10
10 Bench Push Ups
5 Hang Power Cleans
10 Bench Push Ups
5 Strict Pull Ups
Weight: 115/75

WOD GUIDANCE & GOALS
New Movement! Hip Thrusts will be done with your back on a bench, and butt seated on the floor. A barbell will be across your hips (with a barbell pad) and you’ll use your glutes to lift parallel with the floor. You’ll build up to a moderately heavy weight (take 3-4 warm up sets) and then use the same weight for three sets of eight reps.

For the metcon, you have ten minutes to work on your strict handstand push ups, OR use a heavier weight for the hang power cleans, OR on the bar muscle up (any difficult upper-body-pulling movement.) Choose ONE! Do the handstand push ups in no more than two sets, the hang cleans should be unbroken, and you can chip away at fast singles on the bar muscle ups. Target 4 rounds.

Post Weight + Rounds to Comments.

HOME WOD

AMRAP 10
10 Strict Handstand Push Ups
5 Burpee Box Jumps
10 Strict handstand Push Ups
5 Burpee Box Jump

ENDURANCE

2 Halting Deadlifts + 2 Clean Pulls
1 at 90%
1 at 95%
2 at 100%

5 Snatch Grip Push Press + 2 OH Squats
work up to a max then

2 Front Squats to Parallel + 2 Front Squats
1 at 70%
3 at 75%