Thursday, 7 April WOD

Warm-up

  • 200m Run
  • 2 Rope Pulls (from seated to standing)
  • 8 Tempo Push Ups
  • 200m Run
  • 4 Strict Pull Ups
  • 2 Wall Walks + 0:30 HS Hold
  • 200m Run
  • 8 V-Ups
  • 20ft HSW (or 1 min of practice)

METCON: PARTER WOD

  • For time:
    • Partner Run, 800 m
    • 100 Sit-ups
    • 20/14 Legless Rope Climbs
    • Handstand Walk, 400 ft
    • 200 Bike Erg Calories or Machine Calories

Bike Erg Calories / Row Calories Complete in teams of 2. Run together then split reps as desired, I recommend fast 10s on sit ups, 1-2 on Rope Climbs, 25-50ft on HSW and 10-15s on the bike. Scaling Options: Scale to regular rope climbs or rope pulls, otherwise sub strict chin ups using a band if needed. For the HSW sub HSW Practice or 30 Wall Walks (split).

Time Cap: 40 mins

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