Birdneck – Daily WOD
Metcon (AMRAP – Rounds and Reps)
20:00 AMRAP of:
30 PULL UPS (RX+=40)
20 WBS (RX+=30) (pro=11/10 FT TARGET)
10 V-UPS(RX+=20) *** Modify by doing one arm to opposite leg then switch.
STIMULUS: MUSCLE ENDURANCE. Classic triplet. Higher rep ranges.
Pull ups= Tactical breaks are a good idea so you don’t blow up the lats/back/biceps going into the WBS.
WBS= Again tactical breaks coming from the pull ups and going into the V-ups
V-ups= Some will be able to go unbroken but beware of the Pull ups coming up. MODIFY by doing single hand to opposite leg in the “V”.
Metcon (No Measure)
ACCESSORY WORK:
4 ROUNDS OF
25 GHD SIT UPS
15 GHD BACK EXTENSIONS
5 PAUSING BOX JUMPS 30/24 (PAUSE FOR 2 SECONDS AT THE BOTTOM OF THE DIP, THEN WITHOUT DROPPING ANY FURTHER, EXPLODE UPWARD ONTO THE BOX.
XFCandVBBC 