Main WOD
12 minute AMRAP of:
1 strict press (115/75)
1 push press
1 jerk
200m run
Add 1 rep to the barbell movements each subsequent round, e.g. round 2 is 2-2-2. Perform 15 sit ups every time the barbell touches the floor except after the last rep of the round. Sit ups must be done immediately and do not count toward the score.
Skill Work
Wall Climbs and Wall Balls 1:00/0:40/0:20
Optional Strength Work
EMOM for 5 minutes: 2 Hang Squat Cleans at 70%
Post number of rounds to comments and the whiteboard.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to "3, 2, 1...Go" at these times)
Main WOD
This WOD builds stamina with the barbell by rewarding you for working in unbroken sets. Take a deep breath before starting each round and try not to drop the barbell until you are done with the round. If you must drop the barbell, perform 15 sit ups and then resume the round. Scale this workout by selecting a weight with which you can perform 5 to 7 strict presses.
Skill Work
Wall Climbs are a great way to become more comfortable with the handstand pushup, as well as a creative way to work out in a hotel room. Do 1 minute, 40 second, and 20 second sets of wall climbs and wall balls, alternating sets.
Optional Strength Work
Every minute on the minute for 5 minutes, perform two hang squat cleans at 70% of your max clean weight.
ROUTINE IS THE ENEMY.