Monday, 18 October WOD

Warm-up

• 2:00 Ski or Row –then–
• 2 Rounds
  • 5 Inch Worms + 1 Push Up
  • 10 KB Russian Swings / 10 American Swings *american swings round 2
  • 20 Lunges (10 each leg)
• -chest stretch
• -shoulder stretch
• 5 Tempo Push Ups (5 second descent and ascent)

Quality

• For quality:
  • 10 Bench Press, 50% 1RM
  • 15 Band Pull Aparts
  • 8 Bench Press, 55% 1RM
  • 15 Band Pull Aparts
  • 6 Bench Press, 60% 1RM
  • 15 Band Pull Aparts
  • 4 Bench Press, 65% 1RM
  • 15 Band Pull Aparts
  • 2 Bench Press, 70% 1RM
  • 15 Band Pull Aparts

De-load week for bench, lighter numbers today try to control the descent. Rest as needed between sets.

METCON

• Tabata Pull-up
• Tabata Push-up
• Tabata Sit-up
• Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the total reps performed in all of the intervals.

Do all 8 Rounds of one movement then move onto the next one.

Scaling Options: Scale Pull Ups to inverted rows or use a band if needed. Use a bench or box for push ups if needed.