Metcon
3 Rounds for Time
30 GHD's
10 Squat Cleans (185/125)
Strength
Squat Clean (1 Rep Max)
Movements: CleanGHD Sit-Up
Competitions:
Source:
www.mayhemnation.com
Similar Wods
Wednesday 220202
Wednesday 220202
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (135/205 lb)
Try for max reps each round without dropping the barbell. Post reps for each round to comments.
Compare to 140815.
Scaling:
Reduce the weight at each interval, beginning with a load you can move for the full minute without dropping the barbell. Newer athletes should focus less on a max set and more on squat clean mechanics.
Intermediate Option:
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Rest 3 minutes
1 minute of squat cleans (95/135 lb)
Rest 3 minutes
1 minute of squat cleans (110/165 lb)
Rest 3 minutes
1 minute of squat cleans (125/185 lb)
Beginner Option:
Squat clean
5-5-5-5-5-5
Rest 3 minutes between sets
Open 15.4
AMRAP in 8 minutes3 Handstand Push-Ups3 Cleans (185/125 lb)6 Handstand Push-Ups3 Cleans (185/125 lb)9 Handstand Push-Ups3 Cleans (185/125 lb)12 Handstand Push-Ups6 Cleans (185/125 lb)15 Handstand Push-Ups6 Cleans (185/125 lb)18 Handstand Push-Ups6 Cleans (185/125 lb)21 Handstand Push-Ups9 Cleans (185/125 lb)Etc., following same pattern until time is up
AMRAP in 8 minutes
3 Handstand Push-Ups
3 Cleans (185/125 lb)
6 Handstand Push-Ups
3 Cleans (185/125 lb)
9 Handstand Push-Ups
3 Cleans (185/125 lb)
12 Handstand Push-Ups
6 Cleans (185/125 lb)
15 Handstand Push-Ups
6 Cleans (185/125 lb)
18 Handstand Push-Ups
6 Cleans (185/125 lb)
21 Handstand Push-Ups
9 Cleans (185/125 lb)
Etc., following same pattern until time is up
J.J.
For Time
1 Squat Clean (185/135 lb)
10 Parallette Handstand Push-Ups
2 Squat Cleans (185/135 lb)
9 Parallette Handstand Push-Ups
3 Squat Cleans (185/135 lb)
8 Parallette Handstand Push-Ups
4 Squat Cleans (185/135 lb)
7 Parallette Handstand Push-Ups
5 Squat Cleans (185/135 lb)
6 Parallette Handstand Push-Ups
6 Squat Cleans (185/135 lb)
5 Parallette Handstand Push-Ups
7 Squat Cleans (185/135 lb)
4 Parallette Handstand Push-Ups
8 Squat Cleans (185/135 lb)
3 Parallette Handstand Push-Ups
9 Squat Cleans (185/135 lb)
2 Parallette Handstand Push-Ups
10 Squat Cleans (185/135 lb)
1 Parallette Handstand Push-Up
Wednesday 120425
J.J.
"J.J."
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up