WOD

“Cisco”

5 Rounds
18/15 Calorie Bike
15 Handstand Push Ups
12 Hang Power Cleans

Weight: 155/105

5 Rounds
15/12 Calorie Bike
15 Abmat Handstand Push Ups
12 Hang Power Cleans

Weight: 125/85

5 Rounds
12/9 Calorie Bike
12 DB Press
9 Hang Power Cleans

Weight: 95/65

WOD GUIDANCE & GOALS
You’ll start today’s cardio-fest with a :90 (or less) bike. Keep your rpms at 60+ or scale the calories to meet the time domain. If you have strong handstand push ups, try to complete the set of 15 reps in 10/5. If they’re not a strength, try breaking them into sets of 6/5 and 4. Spend no more than :90 on the handstands (target :60.) For the 12 hang cleans, try to do at least 6 reps before having to break the set. In later rounds you may have to break them into 5/4 and 3 reps. Target 15-17 minutes.

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