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WOD

WOD for 9/15

By CrossFitOmnia | In Uncategorized | on September 14, 2015

A. EMOM 10 – Front Squat
– 3 x 2 @60-70%
– 7 x 1 @ 75-90+%

B. EMOM for 10 Minutes:
– Power Clean + Jerk (Increase weight over the 10 sets)

C. Complete as many reps as possible in 8 minutes of:
– 3 HSPU
– 3 cleans (135/95)(Comp 185/125)
– 6 HSPU
– 3 cleans
– 9 HSPU
– 3 cleans
– 12 HSPU
– 6 cleans
– 15 HSPU
– 6 cleans
– 18 HSPU
– 6 cleans
– 21 HSPU
– 9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

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