WOD for Tuesday, Mar 26, 2019

Strength 26-03-2019

1) Max Strict Chin-ups x 1 set.

2) Max Push-ups x 1 set
– Rx+: Strict HSPU

3) Max L-Sit Hold x 1 set
– Or Hollow Hold

Conditioning 26-03-2019

Every 4:00 x 5 Sets:
20 Walking Lunges (total reps)
15 Hang Power Cleans @60/42.5kg
1 Rope Climbs
50 Double Unders

  • Scale to get at least 1:00 rest each round

Extra Credit 26-03-2019

1a) Banded Facepull-aparts: 3 x 15. No rest.
– These are done with a slow + controlled temp + 1 count pause at end ROM.
– Tempo = 3130 (3 second pull-apart + 1s pause at end range + 3s reverse action + o second pause at start)

1b) Elbow out Tricep Extensions: 3 x 15. No rest.

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