Wednesday, 8 December WOD

Warm-up

  • 2:00 Machine –then– 2 Rounds
    • 10 Air Squats + 0:30 Squat Hold
    • 0:30 Front Rack stretch
    • 20 Banded Pull A-parts
    • 10 PVC Passthroughs
  • Barbell Warm Up: (empty BB)
    • 5 Clean Deadlifts
    • 5 Clean Pulls
    • 5 Tall Cleans (drop under barbell from extended position)
    • 5 Hang Squat Cleans
    • 5 Low Hang Squat Cleans

METCON: Part I

  • Every 1 min for 10 mins do:
    • 3 Squat Cleans, 205/145 lbs
    • 10 Push-ups

Scaling Options: Pick a squat clean weight that is moderate and you can keep quick singles or t&g if you can. Push Ups should be unbroken.

Rest 10 mins before 2…

METCON: Part II

  • Every 1 min for 10 mins do:
    • 3 Muscle-ups
    • 30 Double Unders

Scaling Options:Scale to bar muscle ups if needed or one good set of pull ups (5-10). Scale to 20 seconds of DU practice where you get as many as possible if you know 30 is too many in the same minute, or sub 30 single unders.

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