WOD

“Good, Busy”

METCON

STRENGTH
Power Clean
3 Reps
*build for 12 minutes
FOR TIME
5 Rounds
5 Power Clean
10 Hand-Release Push Ups
200 Meter Run

MASTERS

STRENGTH
Power Clean
3 Reps
*build for 12 minutes
FOR TIME
5 Rounds
5 Power Clean
10 Knee Hand-Release Push Ups
200 Meter Run

MOVE

STRENGTH
Power Clean
3 Reps
*build for 12 minutes
FOR TIME
5 Rounds
5 Hang Power Clean
10 Knee Hand-Release Push Ups
100 Meter Run

WOD GUIDANCE & GOALS
TECHNIQUE DAY! Coaches will breakdown the power clean and you’ll then have twelve minutes to build to a heavy set of three reps. Reps do not have to be touch and go. Record your heaviest triple. For the metcon, you’ll use 80% of your triple for the sets of five in the workout. Keep these reps touch and go. Complete the hand-release push ups in as big of sets as possible, then push your pace on the 200 meter run (around :45-:60). Target 10 minutes to complete the metcon.

Post Weight + Time to Comments.

HOME WOD

7 Rounds
5 V-Ups
10 Hand-Release Push Ups
200 Meter Run

OLYMPIC LIFTING

3 snatch push press + 1 oh squat
3 at 85%

1 pause front squat + 2 front squat
4 at 75%