Warm up: Coach’s Choice
Strength/Skill: Push Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Three 4-Minute AMRAPs (4-Minute Rest Between Each)
A) 4 Minute AMRAP
8 Dumbbell Hang Power Cleans (50/35)(35/20)
4 Strict Handstand Push Ups
B) 4 Minute AMRAP
6 Dumbbell Power Cleans (50/35)(35/20)
6 Handstand Push Ups
C) 4 Minute AMRAP
4 Dumbbell Squat Cleans (50/35)(35/20)
8 Hand Release Push-Ups
*Rest 4 minutes between AMRAPs.
Stimulus/Focus: These are three separate WODs. The dumbbell movements get more challenging, but the reps decrease. The push ups get less challenging, but the reps increase. Find scales that challenge you appropriately to maintain the integrity of the workout.
Cool Down: Tabata Plank Holds (on vertical dumbbells)