Wednesday, Feb. 25, 2015

Michelle K. handles 115# front squats in the metcon like it’s no big deal. Your progress is unreal, Michelle! Keep up the great work.

022515 WOD

A. 4:00 Tabata

Alternating double-unders

Parallette shoot-throughs

B. Strict press

60% x 5

70% x 5

80% x 5+

Subset with 3 x 5 pull-ups / weighted pull-ups / negatives

C. In 3:00

200-meter run

5 power cleans (115/75)

10 front rack lunges (with same barbell) (5/side)

ME handstand push-ups (kipping allowed)

Three rounds, resting 1:30 between each. Score is handstand push-ups.

>> On-Ramp

In 3:00

200-meter run

5 hang power cleans

10 front rack lunges / bodyweight lunges

ME shoulder presses / modified handstand push-ups

Three rounds, resting 1:30 between each. Score is handstand push-ups.