WOD Brief: For those that missed this the last time due to the power outage on Sept 26, 2018 you can thank Erik Millay for the special request!
STRENGTH Take this opportunity to find a 5RM for the day that will allow you to move well and confident under the bar when cycling.
METCON
Depending on what you are more confident with – singles or cycling – you will have to chose which was you can stay more composed today if you are planning on “running the ladder.” For those of you who have accomplished this before, feel free to “scale up” and add more weight to the barbell.
Death by Power Cleans
OTM for 15 Minutes
1st Minute 1 Power Clean
2nd Minute 2 Power Cleans
3rd Minute 3 Power Cleans A
and so on until you can not finish the number of reps in that minute.
Then take one minute off and start back at 1 rep.
**This is NOT an open/performance/fitness workout**
Log Rx or scaled
Rx = 135/95
Recovery
3-4 Rounds NOT for time
10-15 Reverse Hyper
5 Single Leg RDL (empty bar)
2min Assault Bike
**Optional Strength Work Suggested BEFORE class**
Single Arm Dumbbell Bench Press 3 x 10/side
Single Arm Dumbbell Row 3 x 10/side
25 Candlesticks on Bench
- Superset Style – rest as needed between supersets.