10/28/2017
Power Clean (1-1-1-1-1)
Take 15 minutes to establish a heavy load.
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Take 15 minutes to establish max power clean (combined total). Divide total by body weight. Use as multiplier for WOD below.
Take 15 minutes to establish max power clean (combined total). Divide total by body weight. Use as multiplier for WOD below.
16 Minute AMRAP:
8 Power Cleans, 155/105#
8 Ring Dips
8 KB Combos, 53/35# (1 SDHP, 1 Russian KB Swing, 1 American KB Swing)
Example: Athlete A power cleans 250 and Athlete B power cleans 185, that’s a total of 435. Athlete A’s bodyweight is 175 and Athlete B’s bodyweight is 145 for a total of 320. Divide 435 by 320 and you will get 1.36. In the AMRAP, if the partner gets 6 + 16 as their score, multiple 1.36 times 6.16 for a total of 8.38, or 8 + 38.
Scales:
135/95# or less
banded ring dips/bench dips/push-ups
35/26# KB or less