Wednesday, January 24th
Strength: Today’s strength work should allow you to get some exposure to Rope Climb/HSPU volume, but make sure you choose an option that best aligns with your ability/goals.
Metcon: Shoot for an 80-85% pace today, where you’re able to hit your rows UB. If you’re unable to complete 30 Double Unders UB then consider using a scaling option.
Strength
Rope Climb: 5 x 1-2. Rest 90s.
– Adv: Legless
– Int: Legs
– Beg: Ring Rows w. pause at top: 4 x 8.
Handstand Push-up: 5 x 4-6. Rest 90s.
– Adv: Strict or Deficit
– Int: Shoulder Press: 5 x 5
– Beg: BB Shoulder Press: 4 x 8
WOD
4 Rounds for total time:
30 Double Unders
20 Walking Lunges (BW) (total reps)
10 Barbell Rows (135, 95)
2 Wall Climbs
Rest 90s.
L3: (20 Double Unders) (115, 75)
L2: (40s Double Under Attempts) (95, 65)
L1: (50 Single Unders) (75, 55)
18:00 Cap (including rest)