Strength
a) Bench Press (close grip) – 6×2 (heavy)
b) DB Bent Over Rows w/ 1 arm – 4×10 (each arm, heavy)
—Switch back & forth between a and b
Conditioning
“CFNE East Coast Championship WOD #2”
50′ Handstand Walk
15 Power Cleans 205/135lb
50′ Handstand Walk
30 T2B
50′ Handstand Walk
15 OHS 205/135lb
—Rest 5 minutes
Air Dyne: 2×60 sec All Out (arms only), 2×60 sec All Out (legs & arms)
—Rest 90 sec between efforts
WOD Notes: If you do this WOD Rx’d (handstand walks), it comes down to the OHS at the end. Muscle fatigue in shoulders comes into play. Time to beat is 6:59 Rx’d. Scaling for handstand walks are 5 wall climbs each round, 3 full laps, or 15 Push Press @ 60%. Power clean weight is 75%. Most of you will have to go lighter on the OHS at the end, so scale appropriately to where you can complete them in 1-2 sets. Yes, I know we squatted A LOT yesterday! This is a low volume squat workout, so it will be good to flush the legs out.
These Ragers made it in today for open gym!