NEWS

FRI WOD Recording: Here

WOD

GYM WOD

“Rogue Event 5…Ish”
40 Cal Row or Bike
30 Squat Cleans (115/75)
20 Dumbbell Step Ups (50/35)(24/20)
10 Strict Handstand Push Ups
20 Dumbbell Step Ups
30 Squat Cleans
40 Cal Row or Bike

HOME WOD

600 Meter Run
30 Dumbbell Squat Cleans or Jumping Squats
20 Step Ups*
10 Strict Handstand Push Ups
20 Step Ups*
30 Dumbbell Squat Cleans or Jumping Squats
600 Meter Run

* weighted if possible

WOD GUIDANCE & GOALS
The row/bike or run, should take around 2-3 minutes to complete and is a buy-in to the rest of the workout. Chip away at the squat cleans in sets of 5-10 reps. If you were fresh, you could easily do 10 in a row. If you’re using a dumbbell, do 30 total squat cleans alternating arms every rep. Take one db and hold it anyway you’d like for the step ups, try to go unbroken. The handstand push ups are strict, use abmats to scale or do elevated handstand push ups or inverted push ups. Then go back up the ladder faster! Target 18-24 minutes. There is a 27 minute cap.

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httpv://www.youtube.com/watch?v=fwOGTaA8bQE