Wonderful Wednesday

Wonderful Wednesday

Metcon (Weight)
EMOM 10:
Odd: 5 Strict Press
(start at a moderately challenging weight)
*add final strict press weight to wodify

Even: 5 Strict Pull-ups
(if you are able to easily string 5 strict pull-ups, then either do them as weighted
pull-ups or perform strict c2b pull-ups).

Metcon (AMRAP – Rounds and Reps)
50 Double Unders
30′ HSW
20 Strict Push-ups (chest hits the ground, thighs do not)
30′ HSW
1 Rope Climb

50 DU=25 DU attempts

LVL1: 20 Shoulder Taps (in a HS hold on the wall)
LVL2: 20 Renegade Rows 35/25
LVL3: 30′ Seal Walk

LVL1: 5 Jumping K2E on the rope
LVL2: 5 K2E on the rig
LVL3: 10 Lat Pull-downs with a thick band & PVC pipe