Public Whiteboard

Components

1 Front Squat + 1 Pus ...

Metcon

Settings

Workout

11/23/2021 - Tuesdays WOD

1 Front Squat + 1 Push Press + 1 Push Jerk

Every 2:30 for 5 sets complete:

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps in 3 minutes of:
3 Power Cleans (185/125)
3 Strict Handstand Push Ups
-Rest 3 minutes-

Modified Option 1
Complete as many rounds and reps in 3 minutes of:3 Power Cleans (155/105)
3 Strict Handstand Push Ups (Abmat)

Modified Option 2
Complete as many rounds and reps in 3 minutes of:
3 Hang Power Cleans (mod)
3 Dumbbell Push Press (mod-light)

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps in 3 minutes of:
6 Power Cleans (155/105)
4 Strict Handstand Push Ups
-Rest 3 minutes-

Modified Option 1
Complete as many rounds and reps in 3 minutes of:6 Power Cleans (135/95)
4 Strict Handstand Push Ups (Abmat)

Modified Option 2
Complete as many rounds and reps in 3 minutes of:
6 Hang Power Cleans (mod-light)
4 Dumbbell Push Press (mod-light)

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps in 3 minutes of:
9 Power Cleans (115/85)
5 Strict Handstand Push Ups

Modified Option 1
Complete as many rounds and reps in 3 minutes of:
9 Power Cleans (95/65)
5 Strict Handstand Push Ups (Abmat)

Modified Option 2
Complete as many rounds and reps in 3 minutes of:
9 Hang Power Cleans (light)
5 Dumbbell Push Press (mod-light)

Whiteboard:

Tuesday, November 23, 2021