WOD 13/10/16
| Strength: Push ups (by ability) 1) Push ups 4*6-10 reps (if you can do more than 10 unbroken, scale up to next option) 2) Pike push ups 4*6-10 3) Partial Strict HSPU 4*6-10 (Start from 3 blue mats) 4) Strict HSPU 4*6-10 (If you can do more than 10 unbroken HSPU on last set, scale up to deficit or ring HSPU) MetCon: In front of running clock 4 Rounds for reps 1min Row (cal) 1 min KB Swings 24/16kg 1min Push press 42.5/30kg 1min Box jumps 60/50cm *1min Rest |
| S&A WOD
Speed press Pause bench press 8*3*50-70% ME 25-20-15 reps for time of Clapping push ups Straight leg weighted sit ups |