WOD – Mon, Sep 15
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 row
2 rounds:
- 10 banded pass-throughs
- 10 glute bridges
- 5 Plank shoulder taps
- 5 inchworms
Specific Warm-Up (8:00–13:00)
- 6 empty bar push presses (vertical torso, weight in heels, hips open prior to press)
- 6 power cleans (empty barbell)
- 5 kip swings + 5 hanging knee raises
- 5-10 toes to bar or scaled reps
- 3×1 Power clean + 5 push presses (build to working load)
Strength (Weight)
(13:00–23:00)
Every 2:00 x 5 Sets
1 Power clean + Push Press x 5 @ heavy but maintainable
Conditioning (Time)
RXConditioning (26:00–51:00)
5 rounds For Time:
10 Power Cleans (155/105)
10 Push Press (same load)
20 Toes to bar
Goal: Sub 12:00/ Cap: 14:00
Intermediate: 135/95 + 15 Toes to bar
Baseline: 55/35lb. + Hanging leg raises or lying leg raises
Cool Down (Checkmark)
(53:00–60:00)
- :30 elbow overhead triceps stretch
- :30 Seated thoracic twist
- 10 banded pull-aparts
2 rounds NFT
Today is overhead strength integrated with cleans and midline challenge in a challenging cyclical repeater. For strength, the bar comes from the ground on each round to refine clean mechanics but the focus is in the push press. For today’s conditioning, the goal is to challenge yourself with the load, but without a doubt you should be able to hang on for more touch and go cleans and 1 set of unbroken push press if you were asked to. Yes, it is a push press, not shoulder to overhead.