Wednesday, 12 January WOD

Warm-up

• 3:00 Row –then–
• 5 Inch Worms + 1 Push Up
• 30 Single Unders
• 0:30 HS Hold
• 10 DB Strict Press (light DB) (each arm)
• 30 DUs
• 10 HS Hold Shoulder Taps

STRENGTH

• Strict Press 5-5-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 65% of 90% 1RM
• Set 2: 75% of 90% 1RM
• Set 3: 85% of 90% 1RM;
• shoot for 5-10 reps All percentages based off 90% of 1RM.

METCON

• 5 rounds for time of:
  • Row, 400 m
  • Handstand Walk, 50 ft
  • 50 Double Unders
  • Rest 1:30

Focus on a Hard bike erg pace and quick transitions between movements! Scaling Options: Scale to 5 Wall Walks or 10 HS Hold shoulder taps. Scale to max reps DUs in 0:45 seconds if you can get a few DUs at a time if not scale to 75 Single Unders