tim
Main – WOD
Warm-up
Metcon (No Measure)
Jump Rope 2 Min
5 Planche Push Ups
10 Air Squats
15 Ab Mat Sit Ups
x 3
sub regular push ups for planche
Front rack mobility
Weightlifting
Shoulder Press (3×3 5lbs more than last week)
Metcon
Metcon (Time)
3 Rounds for Time
15 HSPU
15 KB Swings [70/53]
15 Box Jumps
Rest as needed..
Metcon (Time)
3 Rounds
20 Unbroken Wall Balls [20/14]
Rest as needed between rounds. Score is total time.
RX+ is 5 rounds.
If you drop the ball before 20, start over. Scale down in reps to 18, 15, 12, etc…