Friday, 3 September WOD

Warm-up

  • 200m Jog then…
  • 2 Rounds
    • 10 KB Push Press (1xKB)
    • 10 Goblet Squats
    • 10 Kip Swings
    • Knee Raises
    • 200m Jog

Strength:

  • Back Squat 3×5 at 70% 1RM
  • Rest as needed between sets.

METCON:

  • For time:
  • Run, 200 m
  • 21 Push Press, 115/75 lbs
  • 21 Toes-to-bars
  • Run, 200 m
  • 18 Push Press, 115/75 lbs
  • 18 Toes-to-bars
  • Run, 200 m
  • 15 Push Press, 115/75 lbs
  • 15 Toes-to-bars
  • Run, 200 m
  • 12 Push Press, 115/75 lbs
  • 12 Toes-to-bars
  • Run, 200 m
  • 9 Push Press, 115/75 lbs
  • 9 Toes-to-bars

Scaling Options: Push Press weight should be light in order to keep them unbroken or no more than 2 sets. Sub knee to elbow instead of TTB or knee raises, you could also sub regular sit ups for today if needed.

Time Cap: 16 mins

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