WOD 19/10/16
| Strength: (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: For reps & quality. 5 Rounds of Max reps unbroken push press 42.5kg Max reps unbroken pull ups *rest 2 min between rounds. **For push press use weight that you can do at least 5 reps in a row. If the RX’d weight is too heavy, scale down – however, scaling up is more than welcome. Same works for pull ups. Scale down to jumping or scale up to: C2B/BMU/RM. |