WEDNESDAY
| Strength
5 Sets for load: 4 Push presses 4 Weighted strict chin-ups
*Rest 1-2:00 between sets
Today’s upper body strength work should see challenging yet unbroken sets, whereby athletes may choose to change loads up or down across sets according to fatigue and maintaining a full range of motion. |
| WOD
For time 16 min cap: Buy-in: 150 Double-unders Into 18-15-12-9: Shoulder-to-overheads 52/35kg Pull-ups Cash-out: 150 Double-unders
Rx+: 61/43kg, chest-to-bar pull-ups Active: 75 Double-under blocks; 15-12-9-6 S2OH 43/30kg & PU Lifestyle: 150 Single-unders, 30/20kg, jumping pull-ups
The workout should see a skipping option that allows double-unders in 1-3 sets when fresh and options that allow shoulder-to-overheads and pull-ups in sets of 10+ when fresh. Advanced athletes that can complete sets of 20+ on both movements should be challenged with Rx+ for today! |