WOD - 3 January 2015 METCON: 3 rounds for time…24x hand-release burpee, 6x hang power clean & jerk (145#). WU: 3-5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup to the programmed movements, cool down 2-4 minutes then complete workout. SCALE #1: Reduce hang power clean & jerk to 70% personal 1 RM power clean. SCALE #2: Substitute standard burpee. Reduce hang power clean & jerk to 70% personal 1 RM power clean. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: Same as posted above, but substitute 12x alternating one-arm KB power clean & jerk (53#). KB SCALE: Reduce KB to any load between 25-45# as necessary.
Posted on: Sat, 03 Jan 2015 00:30:00 +0000