Monday, 20 December WOD

Warm-up

  • 2:00 Row 2 Rounds
    • 0:30 HS Hold
    • 20 Plank Shoulder Taps
    • 10 Lunges (alternating legs)
  • –then–
    • 10 Pause Air Squats
    • 0:30 Squat Hold
    • 10 Pause Air Squats
    • 0:30 Squat Hold
    • 10 Pause Air Squats
  • -Couch Stretch (0:30 each side)
  • -Pigeon Stretch (0:30 eacb side)

STRENGTH

  • Back Squat 3-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.
  • Set 1: 70% of 90% 1RM
  • Set 2: 80% of 90% 1RM
  • Set 3: 90% of 90% 1RM
  • Try to go a little heavier than last time.
  • Looking for 3-7 reps for the max effort set. Percentages based off 90% of 1RM.

METCON

  • Complete as many rounds as possible in 15 mins of:
    • Row, 500 m
    • 25 Sit-ups
    • 25 Handstand Push-ups

Scaling Options: Scale to a manageable number of HSPUs maybe 10-15 in order to at least keep sets of 3-5 reps at a time! Otherwise sub 25 Push Ups for today.

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