Saturday 2/29/2020

WOD

For time:

5-3-1

Rope Climbs

 

21-15-9

HSPU

 

11-9-7

Bar MU

 

Time Cap: 15 min

 

Fx: 2:1 Rope Climb Scale, Piked Pushup, 1:1 J-Hook Row + Pushup

P/O: As Written

 

ACCESSORY

 

Double Unders

:15 on/:15 rest

:30 on/:30 rest

:45 on/:45 rest

1:00 on/1:00 rest

 

Coach Tips: Welcome to Shoulders Saturday! To start, we have a nice 15 min metcon of rope climbs, HSPU and bar muscle ups. Make sure you are getting those knees to elbows on each pull for the rope climbs. Try to break up the number reps of HSPU you are doing each round consistently with minimal rest. Really focus on rep scheme for this workout to make sure you are doing the right number of each exercise. Keep your hands and arms close to your body for the double unders and try to stay relaxed-don’t hold your breath!