Tuesday 20211123


Happy Birthday Brendan Smith!!

Workout – Metcon (Time)


5 sets
100 Double Unders
30 Push-Ups
– Rest 1:00 between sets –

Target time each set: 1:45 – 2:15
Time cap each set: 2:30

Scaling Option
5 sets
100 Single Unders
25 Bar Push-Ups
Rest 1:00 between sets

Accessory – Warm-up (No Measure)

Strict Pull-Ups
5 set: 7 reps
*Add weight or decrease the amount of band assistance used from last week
Focus: Control should be shown across sets. Athlete should keep core engaged and avoid kipping. Band across rig is encouraged if strict reps are not possible and should be set at a height that allows for desired number of rep but no more. If using a band, make note of the hole that you are placing the back across the rig to keep consistency on resistance assistance across workouts.

Accessory – Warm-up (No Measure)

Body Row on Racked Barbell
4 sets: 10 reps
Focus: Set up a bar at waist height. It is advised to secure the bar to the rig with bands on either side so that bar will not unrack during sets. Approach bar from inside of rig. Extend legs out and grab bar from underneath, assuming a solid plank position. Pull towards the bar, making contact just below the sternum. Adjust feet as needed for correct position. Difficulty should allow for solid reps without “kipping” reps. Raise height of the bar to decrease difficulty. Feet can be placed on a bench or stacked plates to increase difficulty.

Mobility – Warm-up (No Measure)

1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)
*If time permits or on your own

Posted in WOD

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