WOD 210108 - FRIDAY
WARM UP
Coach Stretch
Squat Mob/Lat Stretches
2 RDS
4 Scap Pull Ups + 6 Kipping Swings
8 Air Squats
6 Yoga Push Ups
20 DUs / 30 SUs
Skill / Strength
4 x 6
Tempo Back Squat
3/1/0/1
Moderate Weight
Superset:
8 Cross Body Strict T2B
WOD
21-15-9
Pull-Ups
Push-Ups
30 DUs / 60 SUs in between sets (3 sets)
Scaling Options: jumping pull-ups, banded pull-ups, ring rows
Rx+: 27-21-15-9
Pull-Ups
Push-Ups
30 DUs in between sets (4 sets)
TC: 14 Mins
Post WOD Accessory:
30 Back Extensions
This workout looks like a solid combination of strength, conditioning, and endurance. The 21-15-9 structure with pull-ups, push-ups, and double-unders makes it challenging while allowing different scaling options. After a demanding session like this, finding good restaurants near me could be a great way to refuel.
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