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.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s