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

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