Thursday, 17 February WOD

Warm-up

  • 2:00 Row or Ski –then–
  • 1:00 Single Unders
  • 10 Tempo Bench Push Ups
  • 5 Scap Pull Ups
  • 1:00 Single Unders + DU practice
  • 5 Wall Walks
  • 5 Strict Chin Ups
  • 0:30 DUs or DU practice
  • 10 Plate Side Raises
  • 10 Plate Front Raises
  • 10 Push Ups –then–
  • -0:30 HS Hold and Practice
  • -Chest Stretch
  • -Lat Stretch

STRENGTH

  • Bench Press 1×5 at 65% 1RM
  • Bench Press 1×5 at 70% 1RM
  • Bench Press 1×5 at 75% 1RM
  • Bench Press 1×5 at 70% 1RM
  • Bench Press 1×5 at 75% 1RM
  • Bench Press 1×5 at 80% 1RM
  • Rest 2 mins between sets.

Complete 3-5 Strict C2B or Pull Ups or Inverted Rows between sets (use a band if needed)

METCON

  • Complete as many rounds as possible in 12 mins of:
    • 60 Double Unders
    • Handstand Walk, 40 ft
    • 2 Rope Climbs

Focus on good technique for the rope climbs today and using your legs to push you up rather than just pulling with the arms Scaling Options: Scale to 1:00 of DU practice if needed or 80 Single Unders. Spend 0:45 on hsw practice if you can get a few feet at a time or sub 4 wall walks. For the rope climbs you can sub rope pulls starting seated from the ground and pulling yourself up to a standing position or sub 12 TTB/knee to elbows/knee raises for today!

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