Monday, 9 May WOD

Warm-up

  • 1:30 Machine then
    • 2 Rounds of “Cindy”
      • 5 Strict Pull Ups
      • 10 Push Ups
      • 15 Air Squats
  • 1:30 Machine
  • *Use a band or inverted row bar if needed.
  • -Chest stretch (0:30/side)
  • -World’s greatest stretch (10 reps/side)
  • -Couch Stretch (0:45/side)

METCON: BENCHMARK

  • 5 rounds, each round for time, of:
    • 20 Pull-ups
    • 30 Push-ups
    • 40 Sit-ups
    • 50 Air Squats
    • Rest 3 mins between each round.
      • Do not include your rest when logging.

Focus on hitting big sets on each movement. Scaling Options: Scale to inverted rows for today, goal is to keep consistent sets on each movement for all 5 rounds. Try to keep your splits as close as possible. Time Cap: 40 mins

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