First WOD complete in our new home; the place is now broke in. We had lots of PR’s bell rings today on the Sumo Deadlift. Make sure you keep track of your numbers. We will use it in the future.
Tuesday’s Training Intent:
– Strength: Take 8-10 singles and build to a 1RM Bench press. Try to beat your previous max by 5#’s and have a plan in place before starting of how you’re going to beat your old number.
– Metcon: Pacing today should be around 75-80% for the entire workout, but it’s okay if your rounds fall off slightly today as the workout contains movements that will likely slow you down as it progresses.
1) Bench Press: 1RM. Rest 2:00
Beginner: 5 x 5, adding weight each. Rest 2:00
2) Metcon Prep:
2-3 Sets of:
1 Rope Climb (or 5 Strict Pull-ups)
Ring Muscle-up or Ring Dip Practice x 2-3 reps per set.
2/1 Rope Climbs
6/3 Ring Muscle-ups
200 Meter Run
Rx+: (2/1 Legless Rope Climb)
L3: (1 1/2 Rope Climb) (10/8 Ring Dips)
L2: (5 Strict Pull-ups) (15/12 Push-ups)
L1: (10 Ring Rows) (10/8 Box Push-ups)
*Alt. Scaling for 200m Run = 200m Row or 30s Bike or Ski Erg
1a) DB Pullovers: 3 x 10. Rest 30s.
1b) Landmine Rockstars: 3 x 30. Rest 30s.
BEING CHALLENGED IN LIFE IS INEVITABLE. BEING DEFEATED IS OPTIONAL.