November 17th, 2015

Michele W

Today’s WOD

A1. Hang clean x 1, Power clean x 1, Clean x 1, rest 1 min

A2.   L1) push ups 5- 10 reps, rest 1 min x 5

        L2) Dips x 6-8 reps, rest 1 min x 5  

        L3) Ring dips x 8-12 reps, rest  1 min x 5

+

3 min AMRAP ladder

1 HPC + 1 Front squat @ 155/105

1 HPC + 2 Front squats

1 HPC + 3 Front squats…keep at 1 front squat per set

REST 3 min, then do it again for 2 x 3 min ladders, start from 1 again.

 

Notes:

  • Scaling option for A1 would be to keep all reps from the hang position Focus on hip extension and pulling yourself under the bar
  • Good lifting day for those that need and like Oly work
  • Also a good day for upper body pressing work! I like it.

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