Tuesday, April 10th
Strength: Take 5 sets to build to a heavy weighted close grip chin-up and ring dip superset (bicep and tricep group). Your last set should be close to maximal.
Metcon: The goal today is to work through each set with 75% effort completing all movements in two sets or less. The 90s rest after each round should allow you sustain your pace. Record all your splits but your score will be your slowest split. For most of you performing “single unders” may be something you haven’t done in a while and a new challenge.
Strength
5 x 3-4. Rest 60s.
Adv: Added Weight
Int: Bodyweight
Beg: Banded
5 x 4-5. Rest 60s.
Adv: Added Weight
Int: Bodyweight
Beg: Banded
WOD
4 Rounds of:
100 Single Unders
30 Walking Lunges (BW)
20 Renegade Rows (total reps)
10 DB Push Press
Rest 90s
*Athlete choice of DB weight today.
*Score = slowest split