Wednesday, 16 February WOD

Warm-up

  • 3 Rounds
    • 1:30 Bike or Machine
    • 10 PVC Pass Throughs
    • 15 Air Squats
    • 10 Kip Swings
    • 5 OH Squats w/PVC
  • -Couch Stretch (45” per side)
  • -Pigeon Stretch (45” per side)

STRENGTH

  • Back Squat 10-8-6-4-2 Use the heaviest weight you can for each set. Rest 2 mins between sets.

Go up in weight each set, nothing too heavy for today, focus more on fast reps out of the bottom! Should start at round 55-60% of 1RM for the set of 10 and go up to 80-85% of 1RM for the double.

METCON

  • 9-7-5 reps, for time of:
    • Ring Muscle-up
    • Squat Snatch, 135/95 lbs

Try to hold big sets on the muscle ups and either go t&g on the snatches or do quick singles 21-15-9 Chest to bar pull ups or pull ups if you don’t have muscle ups Scaling Options: Scale to bar muscle ups if you don’t have rings but can do bar so that you can get some volume in! Otherwise sub 21-15-9 CTB or Pull ups, additionally scale to strict lull ups with a band or inverted rows if needed. Une a weight for the snatch that is light and allows you to do at least quick singles if not go t&g. Time Cap: 15 mins

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