WOD – Thu, Mar 5
STRENGTH
Shoulder Press (Weight)
CONDITIONING (Time)
5 Rounds:
15/12 Cal Bike
30 Sit Ups
15/12 Cal Bike
15 Hang Cleans
MCx: 95/65
MAx: 12/9 cals, 75/55
MVx: 9/6 cals, 20 sit up, 10 hang clean 65/45
GOALS + GUIDANCE: Bike at a moderate pace, completing the cals under :60. Push on the sit ups, but also using them to catch your breath before the next bike. The hang cleans are at a lighter weight, so go unbroken and go fast. Target 17 minutes
5 x on the 2:30
5 Press at 60-70%
Tempo 5.1.X.1
GOALS + GUIDANCE: Press overhead, hold for 1 second at the top, then slowly lower the bar fo 5 seconds back to the start position. Do 5 reps every 2:30.