Monday, March 14 WOD

Warm-up

  • 2 Rounds:
    1. 1:00 Bike
    2. 10 PVC Passthroughs
    3. 12 Good mornings
    4. 1 Wall Walks + 0:30 HS Hold
    5. 5 Scap Pull Ups + 10 Kip Swings
  • Then with light change plates
    1. 10 Front Raises
    2. 10 Side Raises
    3. 10 Presses
    4. 10 Rotations

QUALITY WORK

  • For quality:
    • 8 Strict Press, pick load
    • 6 Strict Chest-to-bar Pull-ups
    • Rest 1:30
    • 6 Strict Press, pick load
    • 6 Strict Chest-to-bar Pull-ups
    • Rest 1:30
    • 4 Strict Press, pick load
    • 6 Strict Chest-to-bar Pull-ups
    • Rest 1:30
    • 6 Strict Chest-to-bar Pull-ups
    • 2 Strict Press, pick load

Strict Press- build up each set

METCON PART II

  • Complete as many rounds as possible in 8 mins of:
    • 12 Ground-to-Overheads, 95/65 lbs
    • 6 Wall Walks

Rest 2 mins before part 3…

PART III

  • Complete as many rounds as possible in 8 mins of:
    • 16/14 Bike Erg Calories or Machine Calories
    • 8 Muscle-ups

Scaling Options: Scale to a light weight that you can hold 6+ reps t&g with for the ground to overhead. For the wall walks pick a distance from the wall that is sustainable for 6 reps. Scale to one good set of bar muscle ups lowering the reps if needed to 6/4 or 2. Or scale to 12 Chest to bar pull ups or regular pull ups. If needed substitute 12 ring rows.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s