Tuesday, 12 April WOD

Warm-up

  • 1:00 Row
  • 0:30 Squat Hold + 10 Air Squats
  • 1:00 Row
  • 0:30 HS Hold + 20 Plank Shoulder taps or Handstand shoulder taps if possible 1:00 Row
  • 0:30 Hollow Hold + 10 V-Ups
    • -Couch Stretch (0:45/side)
    • -Pigeon Stretch (045/side)
    • -Squat Hold (1:00)
    • -Front Rack Stretch (w/empty BB)
  • Barbell Warm Up: (empty BB)
    • 5 Pause Front Squats
    • 5 Tall Cleans
    • 5 Hang Squat Cleans
    • 5 Low Hang Squat Cleans

STRENGTH

  • 1x [ 1 Squat Clean + 1 Front Squat ]
  • 1x [ 1 Squat Clean + 1 Front Squat ]
  • 1x [ 1 Squat Clean + 1 Front Squat ]
  • 1x [ 1 Squat Clean + 1 Front Squat ]
  • 1x [ 1 Squat Clean + 1 Front Squat ]
  • Use the heaviest weight you can for each set. Rest as needed between sets.

75-85% 1RM Start at 75% and if you feel good add weight up to 85% based on feel.

METCON

  • 4 rounds for time of:
    • 30/25 Row Calories
    • 20 Alternating Pistols
    • 10 Strict Handstand Push-ups

Scaling Options: Scale to assisted Pistols if needed or sub step ups with 1 DB in the front rack @50/35lbs. For assisted pistols use bands on the rig or a bench or box. Scale to kipping HSPUs or 10 Hand Release Push Ups. Time Cap: 20 mins

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