10.9.15 Workout of the Day

"Martins Message" - October '15

(Click to Watch!)

General WU: Caoches Choice

Specific WU: 4x: 6 Hang Power Cleans (start with empty bar and build to weight for Part 2) 6 Pushups 6 Box Jumps

Strength:

Hang Power Clean 3-3-2-2-1-1-1-1

Perform a set every 2 minutes

Set 1: 3 reps @ 70% 1RM Set 2: 3 reps @ 75% Set 3: 2 reps @ 80% Set 4: 2 reps @ 85% Sets 5-8: 1 rep @ 90-100%+

Only continue adding weight if mechanics are solid If new to this lift, perform 8 sets of 3 reps, building to a moderately challenging weight

WOD 1:12 minute AMRAP : 6 Hang Power Cleans (155/105) 9 Pushups 12 Box Jumps (24/20)

Post 1RM and time to comments.

ICT

General WU: Coaches Choice

Specific WU:5 reps/movment

WOD 1: 6 min AMRAP

6 KB G goblet squat (35/25)

4 burpees

-rest 2 min-

WOD 2 : 6 min AMRAP

6 bumper G2OH (25/15)

4 burpees

-rest 2 min-

WOD 3 : 6 min AMRAP

6 KB SDHP (35/25)

4 burpees

-rest 2 min-

WOD 4 : 6 min AMRAP

6 weighted abmat situp (20/15)

4 burpees

SCORE=Total completed rounds combined