Monday, 4 April WOD

Warm-up

  • 3:00 Machine –then– 3 Rounds
    • 10 Pause Air Squats / Air Squats / Squat Jumps
    • 10 Hollow Rocks / V-Ups / Kip Swings
    • 20 Single Unders / 20 Leg Double Taps / 20 DUs
  • -Couch Stretch (1:00 per side)
  • -Pigeon Stretch (1:00 per side)
  • -Frog Stretch (1:00)

STRENGTH

  • Back Squat 1×20 at 60% 1RM Rest as needed between sets.

Build up over 2-3 sets of 3-5 fast reps until you get to the weight for the 20 rep back squat. The first 10-12 reps should be fast with minimal rest at the top.

METCON

  • For time:
    • 15 Muscle-ups
    • 100 Double Unders
    • 12 Muscle-ups
    • 100 Double Unders
    • 9 Muscle-ups
    • 100 Double Unders

Double Unders- goal is to go unbroken or as big of a set as possible Scaling Options: Scale to lower volume like 12-9-6 or 9-6-3 and perform bar muscle ups if needed. Otherwise sub 15-12-9 Push Ups and Pull Ups. For the DUs scale to 1 minute of practice or 150 Single Unders.

Time Cap: 14 mins

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