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

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