Every 2:00 for 8 sets (16 mins total) Alternate between the following movements
4-6 Bench press at 80-90% of 2 rep max test
70-75% of max strict pullup test reps
M; For time
500m Row buy in
4 rounds of
10 TTB
10 Ring dips
500m Row buy out
cap 18
Program Notes: You’re completing one of the movements every 2 mins, and alternating movements every interval. if you were unable to attend the test days approx. 10% lower on you bench 1RM or RPE
scale of 7-8/10. Your wod today is still working on the push and pull strength necessary for Murph, just with some less traditional movements
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 15 TTB, strict rings
Intermediate: banded or matador, TTR
Scaled: box dips, Kipping knee raise
Beginner: box dips, Kipping knee raise
Longevity:*** if needed, kipping, risk vs. reward moves
Coaches notes for BAF: BB or DBs, ring row or inverted row as long as theyre getting full ROM. Adjust rep range for individuals uncomfortbale w/ going heavy, and ensure youre coaching up form!
WOD scale row for time not distance. Try to keep people on the rig for TTB scale; goal here is lats and core, not just core. Dips can be scaled for any manageable push motion dependant on their
ability and comfortability