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.
Post Time to Comments.
19:51 9 calories, 12 HSPU 2 ab mats, 75#
19:09, 9c/12 BHSPUs/ 60#
14:24 MVx
20:25
12 cals, bench push ups, 80#
22:15 (2 rounds @ 135#, 3 Rounds @ 115#.)
17:10 MAx – 12 cals; bench HSPU; and H. Clns @ #115
20:33
15c bike
15 kipping hspu
95# hang cleans
20:37
9 hspu, 135#
21:22 10 cals, 15 HSPU, 95#
Around 21 minutes. 75 seconds on the bike, 6 bench hspu and 9 HC at #45.
19:45- 15cal/1 ab mat/ 95#
loved that one
Was really not feeling it today, but got through it. Hope this one comes up again.
23:44 MCx
18:34
12 cal, 15 BD press (15#), 15 Cleans (55#)