A lot is clearly going through Di & Steph's minds here. What do you reckon they're thinking about??
Answers on a postcard!
Pic: Angela Clancy

Benchmark WoD - Power "Elizabeth"

For Time:

21 - 15 - 9 (reps) of:

Power Cleans (62.5 / 42.5 kg)

Ring Dips

The classics never grow old. This beautiful Couplet falls smack bang into that category!!
There is something inherently elegant when you place a moderately heavy barbell against a taxing & skilful gymnastics move. The Ying & Yang of it all makes for a marriage of pure Fitness gain!
Today we are prescribing the Cleans as POWER Cleans (normally you would find "Liz" done traditionally with a Squat Clean). This is because we are targeting a short & fast tine domain. Somewhere in the 4-7 minute time range. In order to hit the intended dose response & stimulus you may need to scale to meet this expectation. We are capping the WoD at 10 minutes anyhow so please be wise and scale as required. Choose a weigh to the bar that when fresh you could knock out 12-15 reps in a row.
For the Ring Dips your mobility will be as much under the spotlight as your strength. We will test out the ring supports holds in both the top & bottom too see how you handle such positions. From there we will determine whether you use rings (& if so how many reps is appropriate) or use a box dip.
As always go out there, try your hardest & have sone fun with this one!!
Hold the standards. Form is priority as always.
Scale As needed.