WOD

“You’re on Your Own, Kid”

METCON

STRENGTH
Push Press
3×3, across
at 90%
FOR TIME
3 Rounds
500 Meter Row
15 Hang Power Cleans
Weight: 135/95

MASTERS

STRENGTH
Push Press
3×3, across
at 90%
FOR TIME
3 Rounds
400 Meter Row
15 Hang Power Cleans
Weight: 115/75

MOVE

STRENGTH
Push Press
3×3, across
at 90%
FOR TIME
3 Rounds
350 Meter Row
10 Hang Power Cleans
Weight: 75/55

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 90% of your 1 rep max (HEAVY WEIGHT) for the three sets of three reps. Reps two and three should require an extra breath between reps to reset your midline. Remember with a push press there is no redip of the legs.

For the metcon, the row should take no more than two minutes, then break the hang power cleans into 10/5 or 6/5/4 reps. Fresh, you should be able to cycle through 7 reps unbroken. Target 10-12 minutes.

Post Weight + Time to Comments. Compare Scores HERE.

HOME WOD

3 Rounds
400 Meter Run
15 Push Ups

ENDURANCE

5 Rounds
600 Meter Run
100 Meter Walk