Monday, 27 September WOD

Warm-up

  • 200m Run –then–
  • 2 Rounds
    • 30 Single Unders
    • 20 Hollow Rocks
    • 10 Push Ups (on bench round 1)
  • –then– 200m Ski or Row

Strength

  • Bench Press 1×5 at 65% 1RM
  • Bench Press 1×5 at 75% 1RM
  • Bench Press 1×5+ at 85% 1RM
  • Rest as needed between sets.

These percentages are calculated on 90% of your max so when picking the weights use 90% as you max to calculate the weights for the workout. Go for max reps on the last set, anything between 5 and 15 reps.

METCON

  • Complete as many rounds as possible in 12 mins of:
    • 30 Double Unders
    • 2 Strict Handstand Push-ups
    • 2 Toes-to-bars
    • 30 Double Unders
    • 4 Strict Handstand Push-ups
    • 4 Toes-to-bars
    • 30 Double Unders
    • 6 Strict Handstand Push-ups
    • 6 Toes-to-bars …
    • Continue adding 2 Strict Handstand Push-ups and Toes-to-bar reps each round until time expires.

Scaling Options: Strict or kipping hspu, if needed add ab mats but not more than 2. Sub could be half the reps wall walks (1-2-3-…) or same reps double DB Push Press @50/35s. Scale TTB to knee raises or Knee to elbows a good sub could be sit ups for today.

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