Posted on

26 December 2024

Warm up: Coach’s Choice

Strength/Skill: 5 Rounds for Reps

1 Minute Max Reps Push Press @60% Current 1 RM

1 Minute Rest

*Repeat for a Total of 5 Rounds (10 Minutes)

Stimulus/Focus: Use 60% for all sets. Accumulate as many reps as possible in each minute. You will have five separate scores to enter. Enter the weight you used in notes.

WOD: For Time (25 Minute Cap)

42-36-30-24-18-12-6

Double Unders

21-18-15-12-9-6-3

Handstand Push Ups

7-6-5-4-3-2-1

Strict Pull Ups

*RX+: Strict HSPUs and Strict Chest to Bars

Stimulus/Focus: This workout will be taxing on the shoulders. Split work as needed to avoid muscular failure. Find challenging scales for each movement. The time cap should allow you to struggle through movements that are hard for you.

Cool Down: 3 Rounds

100 Meter Run

20 Candlestick Raises