Monday, 28 February WOD

Warm-up

1:00 Machine 15 Superman Extensions + 0:30 Hold 1:00 Machine 10 Inch Worms + 1 Push Ups 0:30 HS Hold 1:00 Machine 15 Air Squats 0:30 Squat Hold -World’s Greatest Stretch (10xSide) -Couch Stretch (0:30xSide) -Pigeon Stretch (0:30xSide)

STRENGTH

Back Squat 3-3-3-3-3 Use the heaviest weight you can for each set. Rest 2 mins between sets.

Go up in weight each set, should start at 65-70% 1RM and end at around 80-85% of 1RM.

METCON

For time: 60 Dumbbell Snatches, 50/35 lbs 50 Sit-ups 40 Chest-to-bar Pull-ups 30 Dumbbell Snatches, 50/35 lbs 20 Wall Walks 10 Deficit Handstand Push-ups, 8/4 in

Classic chipper today! Scaling Options: Use a DB weight that you can keep fast reps with at least 10-20 fast or T&G. Scale to regular pull ups if needed or inverted rows. For the wall walks walk scale to walking to a line further away from the wall if needed, get a few good reps and then come back, make sure it’s sustainable for 20 reps. For the Deficit HSPU scale to a smaller deficit or just regular HSPUs, otherwise sub 20 Single arm DB push press (10 per arm). Time Cap: 18 mins

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