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Tuesday 1/17 WoD

16
Jan

Tuesday 1/17 WoD

SKILL/STRENGTH:
As Far as Possible in 14 Minutes:
5 Calories Assault Bike or Row
2 DB Snatches (each arm)
6 Calories Assault Bike or Row
3 DB Snatches (each arm)
7 Calories Assault Bike or Row
4 DB Snatches (each arm)
Etc

WOD:
For Time:
10 Rope Climbs, 15′ Ascent
(TIMECAP: 12:00)

SCALING GUIDE
Athlete should be able to complete each round in 1:30 or less.
– – MOD1: Scale to partial rope climbs (mark a height on the rope with tape)
– – MOD2: Ground to Stand Rope Pulls
– – Scale Up: Legelss for some or all reps

EXTRA WORK:

1) Push Press 8RM, then 90%x8x2

2) Bro Session‚Äč
3×10 Cuban Rotations
3×10 Front Delt Raise
3×10 Lateral Delt Raise
3×10 Rear Delt Flyes
3×10 Biceps Curls
3×10 Triceps Extensions (overhead or laying on bench)

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