Friday, 15 April WOD

Warm-up

  • 2:00 Row or Ski erg –then– 3 Rounds
    • 10 Single Leg KB deadlifts (light KB) (each leg)
    • 15 Air Squats
    • 20 Plank Shoulder Taps (rd1&2) / Handstand Shoulder Taps (rd3)

STRENGTH

  • Deadlift 5-3-1-5-3-1
  • Use the heaviest weight you can for each set. Rest as needed between sets.

Add weight each set and go heavier on the second wave compared to the first.

METCON

  • For time:
    • 60 Wall Balls, 20/14 lbs
    • 6 Rope Climbs, 15 ft
    • Handstand Walk, 60 ft
    • 40 Wall Balls, 20/14 lbs
    • 4 Rope Climbs, 15 ft
    • Handstand Walk, 60 ft
    • 20 Wall Balls, 20/14 lbs
    • 2 Rope Climbs, 15 ft
    • Handstand Walk, 60 ft

Scaling Options: Scale to a medball weight that is light in order to do 20 unbroken at a time. For the rope climbs scale the volume down to 4-3-2 or even 3-2-1 or substitute 30-20-10 reps of TTB or knee to elbows/kips swings. For the HSW sub 4 Wall Walks or 1:00 of HSW practice.

Time Cap: 20 mins

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