Monday, July 17th
Happy Birthday Coach Miranda!
Overhead Squat – 4×3 at 70-75% 12 min clock
As we build up, we only need 1 or 2 reps to feel a good grasp of the weight, so don’t waste additional reps as you build up, once we’re at working weight we shouldn’t need more than 8 minutes to perform these with 2 min rest. Taken from the rack.
“Miranda” Coach Miranda’s Birthday WOD: For Time: 20 min cap 21 Squat Cleans 95/65 | 75/55 | 45/35 21 HSPU | 1-2 mats | Z Press or Pike Push Ups 15 Squat Cleans 135/95 | 95/65 | 75/55 15 HSPU | 1-2 mats | Z Press or Pike Push Ups 9 Squat Cleans 185/135 | 135/95 | 95/65 9 HSPU | 1-2 mats | Z Press or Pike Push Ups 6 Squat Cleans 205/145 | 155/105 | 115/85 6 HSPU | 1-2 mats | Z Press or Pike Push Ups 3 Squat Cleans 225/155 | 185/135 | 135/95 3 HSPU | 1-2 mats | Z Press or Pike Push Ups
Coach Miranda’s birthday wod, combining a barbell cycle ladder w/ gymnastics, so high skill and high weight. Scale accordingly!!! Athletes can scale between rx/mrx/scale and do not have to strictly adhere to those.
