Little combo of some classics...
WORKOUT:
Perform 6 total rounds of:
"Mary"
5 Strict HSPUs OR 3 HSPU Negatives OR :20 HS Hold
10 Alternating Pistol Squats OR Box Pistols
15 Kipping Pull Ups (Use as little band as you can)
BUT... After EACH successful round you must perform...
5 UNBROKEN Hang Power Cleans (133#/185#)(70% 1RM)
(20 minute cutoff)
If the clean is dropped before 5 reps are completed than you must restart that set...
Pick a challenging, but managable weight for the cleans and work some technical skills on your warm up sets!
If your clean 1RM isn't 185# for ladies OR 265# for guys then be sure to scale this one down properly...
POST YOUR TOTAL TIME AND ANY SCALING TO COMMENTS
9 comments:
18:29 but not without some serious scaling- 2 ab mats, box pistols with plate, 10kip pull ups (but no band!), 105# cleans.
17:10 rx
I am a little embarrassed to say that somehow I turned this WOD into an AMRAP so almost got double what we were supposed to do. I'm tired and I don't want to do pull ups again. Like EVER.
18:22 scaled
Dave
4 rds + 11 kpu's
2 mats for hspu
135# cleans
5 rds
25# plate + ab Mat for HSPU for 2 rounds than negatives for 3 rounds
Pistols with 10# under the heal and holding 10#
135# Cleans
18:45. Scaled way too much. 3/6/9 reps (green band for pu, 2 AM strict HSPU, 12 box+15 plate for pistols) 83# cleans
Heavy hang power for 2 reps
- 205 (Unbroken)
Back box squat 5x5
- 185,235,245,245,255
"Olympic Mary?"
5 strict hspus
10 Alternating pistols
15 Kipping Pull Ups
3 Unbroken Hang clean (225)
* 10 min amrap
6 rds plus 12 Pull ups...
Little too heavy on the cleans... No broken sets but was starting too lose control too much...
JVB
Hang power SNATCH for part 1...
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