Wednesday's WOD

Strength

EMOM 15:
Minute 1: 3-5 Strict Pull-ups
Minute 2: 5-8 Close Grip Push-ups
Minute 3: 20 Russian Twists

Metcon 15 min cap

5 Rounds of:
12 Lateral Burpees over the Bar
12 Push Press (115, 75)
Rest 90s.

Extra Credit

Banded Pushdowns x 100-150 Reps.

Training Intent

– Strength: Upper Body EMOM. All sets should be manageable. Scale as needed. Pull-ups are pronated grip and can be band-assisted, body-weight or weighted today. Close grip push-ups should be just inside the shoulder to emphasize triceps. Russian Twists the plate should touch the ground on both sides.
– Metcon: Sustained efforts for all 5 rounds. You will not be able to go at sprint but split should not drop off too much. Effort should be around 85%, leaving just enough in the tank to sustain efforts. The 90s rest is only enough rest to sustain moderately high intensity, not 100% type efforts.