WOD: Wednesday

Warm up:
Mobility:
Shoulder rotations/stretch
Cycle through:
Bow & Bend>Inch worm>Dynamic hips>Ankle & calves

then,
3 minutes of:
50 Skips
1 Pull-up
2 Push-up
3 Sit & Reach
4 Squats

Workout:
EMOM x 30 minutes:
Min 1. Double-unders 40seconds (Aim for 50)
Min 2. 30 second Pull-ups/Push-ups
Min 3. Rest

*Work for 40 seconds for double and aim to hold repetitions for subsequent rounds.
*Complete 30 sec of pull-ups (count reps) straight into 30 sec Push-up (count reps)
*Pick a repeatable pull movement- I.e. Kip, C2B.

*Score is total number of Pull-ups+Push-ups = Grant tally.

*Scale:
Pull-ups: Ring rows/Flexed arm hang.
Push-up: Incline push-up is always preferred over knee push-ups.

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