Performance
WOD 1
Push Press
1 x 10 @55%
1 x 10 @60%
3 x 8 @65%
Note: Do a couple of warm up sets of 6-8 reps before starting the first set. Each set wants to be performed unbroken so rest as necessary.
WOD 2
6 Rounds for Time
21 Cals
15 Hang Power Cleans @45/35
9 Strict C2B Pull Ups
20 Minute Time Cap
Note: Try to keep a steady pace that you can maintain with the calories. Bike or ski should be the priority machines for this workout. With the power cleans the weight should challenge you but also allow you to not break the set more than once.
Fitness
WOD 1
Push Press
2 x 10
3 x 8
Note: Do a couple of warm up sets of 6-8 reps before starting the first set. Each set wants to be performed unbroken so rest as necessary.
WOD 2
6 Rounds for Time
21 Cals
15 Hang Power Cleans @35/25
9 Strict Pull Ups/15 Ring Rows
20 Minute Time Cap
Note: Try to keep a steady pace that you can maintain with the calories. Bike and ski should be the priority machines for this workout. With the power cleans the weight should challenge you but also allow you to not break the set more than once.
Home
WOD 1
Military Push Ups
5 x 10
WOD 2
6 Rounds for Time
42 Object Jump Overs
15 Power Cleans
10 Renegade rows/Shoulder Taps
Note: If you are jumping over something small like a dumbbell where you can keep the movement going then do 42 reps; if it’s a larger object that requires more force do 21 reps. Use a weighted object for the power cleans.