Strength:
Take 12:00 minutes to Establish
5RM Push Press
Level 1 / New Athletes:
Every 2:00 x 6 Sets
5 Push Press @ 6 RPE (Controlled Moderate Load , performed at 21×1 tempo)
Modifications:
– Adjust to Strict Press if the Dip and Drive and Catch and Punch creates lower back or shoulder discomfort
–
– Adjust to Barbell Hip Thrusts if needed
WOD:
“Static Noise”
12:00 AMRAP
12/9 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 Toes to Bar
3 Wall Walks (10in from wall)
Dumbbell: 50/35lb (22.5/15kg)
Score = Rounds + Reps
Level 2:
12/9 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 Toes to Bar
3 Wall Walks (10in from wall)
Dumbbell: 35/25lb (15/11kg)
Score = Rounds + Reps
—
Level 1:
10/7 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 Hanging Knee Raises
3 Wall Walks (30in from wall) or 3 Box Pike Walks
Dumbbell: 25/15lb (11/7kg)
Score = Rounds + Reps
—
Masters 55+:
12/9 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
9 Toes to Bar
2 Wall Walks (20in from wall)
Dumbbell: 35/25lb (15/11kg)
Score = Rounds + Reps
—
Competitor:
15/12 Calorie Echo Bike
6/6 Single Arm Dumbbell Hang Clean and Jerk
15 Toes to Bar
4 Wall Walks
Dumbbell: 70/50lb (32/22.5kg)
Score = Rounds + Reps
—
Travel / Hotel
:40 Bike or 200m Run
6/6 Single Arm Dumbbell Hang Clean and Jerk
12 V-Ups
3 Wall Walks or 5 Inchworm Push-Ups
Dumbbell: 50/35lb (22.5/15kg)
Score = Rounds + Reps