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WOD

“Pipe Down” (Time)

“Pipe Down”

21-15-9:

Power Cleans

Hand Release Push-ups

Directly Into…

21-15-9:

Push Press

Toes to Bar

20 min Time Cap

RX-115/85#

RX -95/65#

50-59-65/45#, Knee PU, Hanging KR

60+-45/35#, Knee PU, Sit Ups

Basics-15-9-6, Knee PU, Sit Ups, PVC/BB
DESCRIPTION

* Today’s workout includes two couplet workouts that consist of a barbell lift and gymnastics movement

* You’ll complete the full 21-15-9 or power cleans and hand release push-up before advancing to the second couplet

* Your score is the total time it takes to complete all 180 reps

* We expect this piece to take between 12-20 minutes to complete

BARBELL MOVEMENTS

* Looking to use a light-moderate weight for both barbell movements

* Ideally, both movements are completed with the same load

* Choose a weight based on the movement that is more challenging for you, likely the push press

* This should be a weight that allows you to complete 21+ reps unbroken when fresh

* Note that there is no re-bend of the knees after driving the weight overhead in the push press

* The barbell will start on the ground for both movements

HAND RELEASE PUSH-UPS

* At the bottom of each push-up, the hands will lift off the floor to standardize the movement

* To complete the listed rep scheme, we recommend having at least 21+ “unbroken” reps when fresh

TOES TO BAR

* If you have 15+ toes to bar unbroken when fresh, let’s complete this piece as written

* If you’re not quite there yet, consider reducing reps or doing Hanging KR, Lying T2B or Sit Ups

AFTER PARTY

Aerobic Capacity CAL WSU CAL (5 Rounds for time)

Aerobic Capacity

On the 5:00 x 5 Rounds:

21/15 Calorie Row/Bike/Skii

15 Weighted Sit-ups

21/15 Calorie Row/Bike/Ski

Rx- 50/35# DB