Tuesday, April 3rd
Strength: Repetition work today for the upper-body. All sets should be challenging, but execution should be perfect. Superset both movements resting 45s between each movement until you’ve done 4 total sets of each.
Metcon: Chipper today that involves proficiency with double unders and managing shoulder/ab fatigue. This workout involves mainly local movements so breaking sets before you hit failure should be your main goal today. There is 60s between each segment of this workout which is only enough rest to get your heart-rate down slightly.
Strength
Strict Presses: 4 x 10. Rest 45s.
Superset with,
1-Arm KB Row w. a pause (2 count): 4 x 10 ea. Rest 45s.
WOD
For time (Minus 2 minutes of total rest):
100 Double Unders
50 Push-ups
50 Abmat Sit-ups
Rest 60s
75 Double Unders
50 Walking Goblet Lunges (53, 35)
50 SDHP (53, 35)
Rest 60s
50 Double Unders
50 Pull-ups
50 Hollow Rocks
Rx+:(150-100-50 Double Unders) (GHD Sit-ups for Abmat Sit-ups) (C2B Pull-ups)
L3: (30 Pull-ups)
L2: (90s of Double Under Attempts each set) (35, 25) (Band Assisted Pull-ups)
L1: (Single Unders) (BW Lunges) (30, 20) (Ring Rows)
22:00 Cap