Wednesday, 1 December WOD

Warm-up

  • 400m Row 2 Rounds
    • 20 Hollow Rocks
    • 20 Planks Shoulder Taps
    • 40 Single Unders
  • –then– 10 PVC Passthroughs
    • 5 Narrow Push Ups
    • 5 Regular Push Ups
    • 5 Wide Push Ups

STRENGTH

  • Bench Press 3-3-ME Use the heaviest weight you can for each set.
  • Rest as needed between sets.
  • Set 1: 70% of 90%
  • Set 2: 80% of 90%
  • Set 3: 90% of 90%
  • All percentages based off 90% of 1RM.
  • Max reps between 3-7 reps here! Try to go a little bit heavier than previous weeks where we did 3s!

METCON

  • For time: Row, 2000 m — then — 3 rounds of:
    • 100 Double Unders
    • Handstand Walk, 100 ft

Scaling Options: Scale to 1:30 min of DUs practice or 200 Single Unders. Scale the HSW to a distance that takes you less than 90 seconds or 7 Wall Walks. You could also practice hsw for 90 seconds and get a few feet a time to get some practice in! Time Cap: 28 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