Monday, 17 January WOD


  • 2:00 Machine –then– 3 Rounds
    • 5 Inch Worms + Push Ups
    • 10 Hollow Rocks / Kip Swings / Ring Rows
    • 5 Scap Pull Ups


  • Every 3 mins for 12 mins do:
    • Row, 500 m
    • 5 Bench Press, 75% 1RM

Scaling Options: Bench Press weight should be challenging but unbroken.

Directly into part 2…


  • Every 3 mins for 12 mins do:
    • Row, 500 m
    • 10 Strict Handstand Push-ups

Scaling Options: Scale to kipping HSPU if needed or double DB strict Press.


  • For quality: 30 Muscle-ups

Accumulate 30 reps for quality or as many GOOD reps as you can in 10 minutes. Scaling Options: For the muscle ups you can do bar if you want but focus on good quality sets. If needed accumulate 50 Strict Pull ups using a band if necessary or doing ring rows.


Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s