Leaderboard wod - Robert Evans

Team,

Here we go for another leaderboard workout, one which we have never before done at Vic City. This workout features a pretty grueling combo of squat cleans (95/135) and handstand pushups in the classic 21-15-9 format.

It's pretty unusual for us to encounter a squat clean in a wod, so this will feel "unique" and is not to be underestimated. Squat cleans are especically tough as each rep actually includes two squats - one to pick up the bar to begin with, and one to receive the bar into and out of the front squat position. Those of you who have done medicine ball cleans will be familiar with the "double squat" feeling in the quads.

So with that in mind, the way to approach the barbell is to do single reps, and to try to meet the bar lower than you need to (versus cleaning it up to full standing then squatting with it). Pace yourself as this will be brutal in the round of 21 and likely even more so in the round of 15.

We've had a fair amount of exposure to handstand pushups in the past month or so, so have a crack at them if you're feeling confident... and at least it's a break from the squat cleans!

If you're scaling down, then use your recent workouts for reference to find the right barbell weight and handstand pushup difficulty. Any way you slice it, this workout will bring some heat.

For recording Rx scores on our leaderboard, we will be doing a time cap of 20 minutes. Cap plus reps remaining at 20 minutes will be eligible for the leaderboard, so even if you don't think you'll make the 20 min cutoff, take a shot! Thanks Matty P for the suggestion to do Cap+!

Good luck team, this is a good one and a great way to honour the fallen hero Robert Evans.

Cam

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TRAINING FRIDAY SATURDAY

WARM UP: 8 min rotation

Row 300m

12 reverse lunges

10 dowel dislocates

50 single skips

WOD: ROBERT EVANS

FG3: 75/115

FG2: 55-65/75-95, scale rom hspu OR 9-6-3 wall walks

FG1: 35/45, sub HR pushups for hspu

OPTIONAL:

BENCH PRESS 6-1-6-1-6-1

Each successive 6 should be heavier as well as the 1's. Use this as prep for next week's Push Pull total! Rest as needed between sets (E2M minimum)