Wednesday, 20 April WOD

Warm-up

  • 3 Rounds
    • 30 Single Unders / Leg Double Taps with Jump / DUs 10
    • Single Arm DB Deadlifts (each side)
    • 10 DB Strict press each arm (light DB)
    • 5 Inch Worms + 2 Push Ups
  • -Chest stretch (0:30 per side)
  • -World’s greatest stretch (10 reps per side)

STRENGTH: Super SET

  • 5 rounds for quality of:
    • 5 Bench Press, 70% 1RM
    • 5 Strict Pull-ups

Rest as needed between rounds.

METCON

  • Every 2 mins for 16 mins do:
    • 30 Double Unders
    • 7 Strict Handstand Push-ups
    • 5 Power Cleans, 205/145 lbs

Scale appropriately to get at least 30 secs of rest each round or cap each round at 1:30 of work! Scaling Options: Scale to Kipping HSPU or sub 10 Hand Release Push Ups. Use a barbell weight that is moderate and you can move in quick singles. For the DUs scale to 0:30 of practice or 45 single unders.

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