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160216 Tuesday’s WOD


Happy Tuesday

Skill: in 10 minutes

Try to get in 5 sets of

8 – 12 unbroken C2B Pull ups

*Scale with standard pull ups.

*Rest as needed

Strength:  Back Squat – Every 2:30 for 4 sets

  • 8 Back Squats / 4 Front Squats @60% of Back Squat

*After BS re rack and go straight into FS

Metcon: 3 rounds (17 minutes) for total reps

  • Wall-ball
  • SDHP  75/55/35 (can use KB)
  • Box Jumps 24/20/16
  • Push-Press 75/55/35
  • Kettlebell Swings (r)  HAP (Heavy As Possible)
  • Rest 1 minute

Coach’s Tip

Squats are the same weight as last week but the rep count is higher, be warned.  The Metcon is FGB with KB swings instead of rowing. Pace, Pace, Pace for a good score. One barbell per athlete.

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