Tuesday, 1 February WOD

Warm-up

• 1:00 Row
• 15 Tempo Air Squats
• 1:00 Row
• 10 PVC Pass Throughs
• 10 Tempo Push Ups
• 1:00 Row
• 3 Wall Walks
• 0:30 HS Hold (wall facing)
• -Front Rack Stretch
• -Overhead stretch
• Barbell Warm Up: (empty BB)
  • 7 Dip and Drives
  • 7 Push Press
  • 7 Push Jerks
  • 7 Split Jerks

STRENGTH

• Push Jerk + Split Jerk 5×1 Use the same weight for each set. Rest as needed between sets.

• 75-80% 1RM Push Jerk Focus on a strong drive and quick drop under the bar, moving those feet quickly!

METCON PART I

• 3 rounds for time of:
  • 30/24 Row Calories (bike)
  • 30 Wall Balls, 20/14 lbs

Time Cap: 12 mins

METCON PART II

• 3 rounds for time of:
  • 30/24 Row Calories
  • 30 Handstand Push-ups

Scaling Options: Use a med ball weight that allows you to keep unbroken sets of 15 at least. Scale to 0:90 seconds of HSPU work where you accumulate as many as you can if you know that 30 is too much volume for you. Otherwise sub Double DB Push Press @50/35lbs. Time Cap: 12 mins