Monday 12/14/15



Single Arm Dumbbell Push Press (EMOM 10 mins: 5 reps each arm)

First 4 minutes build up in weight, last 6 minutes all at same weight. Record weight used for last 6 sets.


We’ll be doing (testing/retesting) one of our 1-Minute Maxes each day this week, running in 2 heats to be sure each person has a judge/counter!

1) 1-Minute Max: Air Squats (AMRAP – Reps)

Rx standards:
-Below parallel at bottom (hip crease lower than knees)
-Full extension at top

2) Metcon (AMRAP – Reps)

With a 12:00 clock:

1000m Row
30 Burpees Over the Bar
Max Hang Power Cleans in remaining time (135/95)

Record # cleans

Categories: WOD

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