11.2.15 WOD

General Warm-up #1 Then…, EMOM x 10 Min Power Clean & Jerk – 80% x 2+1 Scaled List:

1. Bench Press – 5 x 5

  Then… (Optional) Hang Clean Pull – 90% (Of Clean) x 3r x 4s   Then…, :4 Sec Down Phase Back Squat + : 2 Sec Bottom Hold (No Bounce) – 75% – 80% x 2r x 5s

• Superset with…,

Box Jumps, 30/24” x 5reps   Then…, 15-12-9 Of: Chest 2 Bar Pull-ups Handstand Push-Ups—-> Plate Push-ups or Dips Hang Pwr Cleans, 185/125#—-> Deadlifts 10 min cap   Extra Credit…,

• Vanity work – Db Bench Press 4 x 15
• Gymnasty skill – Max Effort L-Sit Hold in 4 attempts
• Midline – Heavy Weighted Sit-ups 4 x 10
• Posterior Chain – GHR 4 x 10

    *“Scaling Guide” – These workouts are designed to promote and enhance your health and fitness.  The “Scaling Guide” workout is perfect for the individuals looking to be strong and lean for the long-haul or nursing an injury.