Thursday, 18 November WOD

Warm-up

  • 3 Rounds
    • 15 Cal Row
    • 10 Air Squats
    • 5 KB Push Press (each arm)
    • 5 Scalp Pull Ups
    • 5 Kip Swings
  • Barbell Warm Up (empty BB): 2 Sets
    • 5 Front Squats
    • 5 Push Press
    • 5 Front Squats
    • 5 Push Jerks

METCON

  • For time: 3 rounds of:
    • 24 Wall Balls, 20/14 lbs
    • 12 Burpee Pull-ups
  • — Rest 5 mins — 3 rounds of:
    • 24 Toes-to-bars
    • 12 Shoulder-to-Overheads, 185/105 lbs

Scaling Options: Use a med ball weight to keep the wall balls unbroken or 1 break. Scale the height of the bar for the burpee pull up in order to assist your pull up with a good jump. Scale TTB to knee raises or sit ups for today. Use a weight for the STOH that is challenging but doable unbroken or 1 break! Time Cap: 30 mins

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