Tuesday, January 27, 2015

Tuesday - WOD 23 - Clean and Press

Skill
15 min to work on pullup progressions
Work on next level pullups
If on box, move to band
If on band , try smaller band
If on smallest band, move to kipping and so on.

Finish with 3 sets of 5 negative pullups

WOD
Part 1
9 min EMOM
3 power cleans
4 bar jump overs

Min 1-3 Rx 95/65, scaled 75/55, beg 65/45
Min 4-6 Rx 115/80, sc 95/65, beg 75/55
Min 7-9 Rx 135/95, sc 115/80, beg 95/65

Part 2
9 min EMOM
3 shoulder to OH (no squat racks)
6 floor sweepers

Min 1-3 Rx 95/65, scaled 75/55, beg 65/45
Min 4-6 Rx 115/80, sc 95/65, beg 75/55
Min 7-9 Rx 135/95, sc 115/80, beg 95/65


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