WOD - 29 December 2014 METCON: 10 rounds for time…25x double-under, 10x pullup, 6x alternating pistol squat. WU: 3-5 minutes moderate aerobic work (any mix of run, row, jump rope, stairclimb). ROM drills. Utilize 3-5 minutes to warmup to the programmed movements, cool down 2-4 minutes then complete workout. DOUBLE-UNDER SUBSTITUTION: 25x single-under + 100m sprint. SCALE #1: Substitute jumping kip pullup. Substitute pole/box-assist pistol squats. SCALE #2: Substitute band-assist pullup and reduce rep scheme to 5x pullup. Substitute pole/box-assist pistol squats. SCALE #3: Reduce to 6 or 8 rounds. Substitute band-assist pullup and reduce rep scheme to 5x pullup. Substitute pole/box-assist pistol squats. SKILL: Utilize remainder of hour to work on the one or two movements you suck at most. _______________________________________________________ ALT METCON: Same as posted above.
Posted on: Sun, 28 Dec 2014 23:08:23 +0000
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