Jan. 4, 2022

Strength:

10 Push Press, 60% 1RM

Every 2:30 for 10 mins.

We want to build volume overhead today. This cycle will be undulating throughout the cycle from higher volume 10s to 5s, 3s, and 1s on the other weeks. This will help us build the necessary stamina overhead while also building strength through the overhead press.

Main WOD:

“Chun-Li”

4 rounds for time of:

12 Chest-to-bar Pull-ups

12 Shoulder-to-Overheads, 135/95 lbs

Rest 30 secs

12 Toes-to-bars

12/9 Bike Calories

Rest 1 min

Time domain: 45 secs-1:15 per section (11-15 mins total time)

Time cap: 17 mins

We want to work on consistency in our gymnastics today and find quality sets here to allow us to stay moving strong throughout the metcon. Try to hit sets of 4 or more on the gymnastics movements and stay quick and fast on the shoulder-to-overhead and bike.

L2:

4 rounds for time of:

9 Pull-ups

12 Shoulder-to-Overheads, 95/65 lbs

Rest 30 secs

9 Toes-to-bars

12/9 Bike Calories

Rest 1 min

L1:

4 rounds for time of:

12 Jumping Pull-ups

12 Shoulder-to-Overheads, 75/55 lbs

Rest 30 secs

12 Strict Knee Raises

12/9 Bike Calories

Rest 1 min

Limited Equipment Variation:

4 rounds for time of:

9 Strict Pull-ups

12 Dumbbell Push Press

Rest 30 secs

9 Strict Knees-to-elbows

12 Mountain Climber Lunges- over + back = 1 rep

Rest 1 min

Bodyweight Variation:

4 rounds for time of:

9 Strict Pull-ups

9 Strict Handstand Push-ups

Rest 30 secs

9 Strict Knees-to-elbows

12 Mountain Climber Lunges- over + back = 1 rep