Pre WOD:
Push strength
A: 5×5 Bar Dips (or rings) 2RIR
Use bands or add weights
B: Paused Push Ups
3×8 Push Ups with a 2 sec stop in bottom position (not resting on the floor)
Scale to Box Push ups or add weights
*increase difficulty or weights from last week
WOD:
A, Strict Pull Ups: (In 10 min)
3 sets*5+ reps
– Last set = max reps
B, 10 Rounds For Time:
5 Pull Ups
10 Abmat Sit Ups
12 Alt DB Hang Clean & Jerk1* 22.5/15 kg (50/35 lbs)
200 m Run
Cap 25 min
Post WOD:
Alternating Tabata for 16 Sets (8 Rounds) (2/6):
:20s Max Sit-Ups, :10s Hollow Hold
:20s Max Glute Bridges, :10s Glute Bridge Hold
The above amounts to one “round”, and also 1:00 on the clock. Eight rounds in full. Take rests as needed, but the clock does not stop.
*reduce rest times or increase quality/reps from last week
