WOD 5.4.15 Monday

Warmup:

  • foam roll
  • Airdyne 3 mins or run 400m
  • Agile 8 + couch

A. Weighted Strict Pull-Up: 3-2-2-1-1-1-1

  • Find 1RM– No kipping– No chin-up grip or mixed grip
  • Scaling: 5×5 Negatives

B. EMOM7

  • Min 1: 7 Power Cleans
  • Min 2: 6 Power Cleans
  • Min 3: 5 Power Cleans
  • Min 4: 4 Power Cleans
  • Min 5: 3 Power Cleans
  • Min 6: 2 Power Cleans
  • Min 7: 1 Power Clean

Increase weight every minute.

C. AMRAPs:

4min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

3min

  • 10 Push ups
  • 10 Rack Lunges
  • 1min rest

2min

  • 10 Push ups
  • 10 Rack Lunges
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