Tuesday, 1 March WOD

Warm-up

• 1:00 Bike or Machine
• 5 Inch Worms + Push Up
• 5 Kip Swings
• 5 Scap Pull Ups
• 10 Air Squats
• 1:00 Bike or Machine
• 10 Tempo Push Ups
• 2 Rope Pulls (from seated to standing position)
• 10 Air Squats –then–
• -Chest Stretch (0:30 per side)
• -Calf Stretch (0:30 per side)
• -5 Close Grip Bench Press, 5 Regular Grip and 5 Wide Grips Bench Press (empty BB)

STRENGTH

• 6 rounds for quality of:
  • 3 Bench Press, 80% 1RM
  • 1 Legless Rope Climb

METCON

• Teams of 2 – For time:
  • 200/150 Bike Calories or Machine
  • 100 Double Unders
  • 300 Air Squats
  • 100 Double Unders
  • 30 Muscle-ups

Bike Calories- split reps Double Unders- 100 reps each; same time Air Squats- split reps Muscle-ups- 30 reps each; alternating sets Complete in teams of 2. Split bike and air squats, DUs at the same time and muscle ups alternating sets to accumulate 30 each. Scaling Options: Scale to rope climb or 6 strict chin ups using a band if needed. If you don’t have a bike do same cals on the rower. Scale to 1:30 of DU practice or 150 Single Unders if needed. For the muscle ups scale to bar MUs or 30 Burpee Pull Ups (each) for today.

Time Cap: 25 mins