Friday, 18 March WOD

Warm-up

  • 200m Run
  • 5 Inch Worms + 2 Push Ups
  • 10 Kip Swings
  • 200m Run
  • 5 Step Ups
  • 5 Single DB Strict Press
  • 5 Toes to Bar
  • 200m Run
  • 5 DB Push Press (1xDB)
  • 5 DB Step Overs (1xDB)
  • 5 Toes to Bar

METCON

  • Complete as many rounds as possible in 20 mins of:
    • 15 Dumbbell Shoulder-to-Overheads, 50/35 lbs
    • Run, 200 m
    • 15 Dumbbell Box Step Overs, 50/35 lbs
    • Run, 200 m
    • 30 Toes-to-bars Run,
    • 200 m
  • 3 rounds for quality of:
    • 8 Dumbbell Strict Press, pick load
    • 15 Banded Tricep Extensions

Move through for quality; these should be challenging but unbroken reps! Scaling Options: Scale to a DB weight that you can keep unbroken or 2 sets on both the step overs and DB STOH. Scale to knee to elbows or knee raises if needed even kip swings. TTB should be in at least sets of 5 or more. If needed scale to V-Ups

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