15 mins to build to heavy double on Bench press
For time:
20 min Bike for cals
*Every 4 mins starting at 0:00, perform
set of 50% of strict pullup test score and 8 DB pushups
score is total Bike cals accrued
Program Notes: Treat your heavy two rep bench press as pretest weight. Just like our pullups from last week we’ll be referencing this number for percentage work later on. Your wod is utlizing last
weeks strict pulling pretest numbers. You should use similar scales as last week for this. If you did not take class last tuesday find a strict scale that you couldve done 5+ reps at, and then use a 5 or 6/10 RPE
scale to determine your rep scheme for this wod. Use DB pushups for tight elbows to ribs and slightly different ROM. Scale pushup if youre unable to do unbroken set of 10 perfect regular pushups
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+: vestie
Intermediate: Regular pushups
Scaled: HRPU
Beginner: Barbell pushups
Longevity:*** if needed, kipping, risk vs. reward moves