Tuesday 2nd June
Warm-up
Metcon (Time)
For Time:
21-15-9
Pullups
Lunges per leg
Burpees
RX+ Goblet lunges
—————–
Scaled/Silvers
*if required scale the lunges and burpees to 15-12-9
Scale Pullups to Inverse Rows or Bent Over Row
Short a vicious, a spicey little WOD slip into a week of mega volume. Mega? Sorry flashback to the 90s, I’ll be fine, I just need some gum.
This is one of those great little WODs that would be absolutely fine if we were back in the gym, kipping pullups anyone? However we are at home probably using deeply unsafe doorway pullup bars, so strtict it is, if you are unable or unwilling to do pullups then it’s the good old fashioned inverse or ring rows for you. The lunges will be per leg, not out of spite, it’s just that I understand there’s a good amount of OCD out there and I’d hate for any of you to be going through your day thining that you’re uneven on one side. Lunges are forward and should be unbroken and fast, please be careful not to bring your knee in front of your ankle as that way injuriy lies, also drive back up off your heel to utilise that amzing posterior chain of yours. Burpees are burpees just make these as fast as you can, this is a sprint people, a suck fest of speed, put some effort in and get those wonderfully toned and bronzed arses of yours moving.
The RX+ option is to do goblet lunges with whatever weight you have to hand, however if you don’t think you’re going to get through this WOD in 8 minutes or less I would question you even thinking about going RX+.
Remember people you can still log your score on Wodify, do it, I want to see people getting rinsed online again.
This is one of those great little WODs that would be absolutely fine if we were back in the gym, kipping pullups anyone? However we are at home probably using deeply unsafe doorway pullup bars, so strtict it is, if you are unable or unwilling to do pullups then it’s the good old fashioned inverse or ring rows for you. The lunges will be per leg, not out of spite, it’s just that I understand there’s a good amount of OCD out there and I’d hate for any of you to be going through your day thining that you’re uneven on one side. Lunges are forward and should be unbroken and fast, please be careful not to bring your knee in front of your ankle as that way injuriy lies, also drive back up off your heel to utilise that amzing posterior chain of yours. Burpees are burpees just make these as fast as you can, this is a sprint people, a suck fest of speed, put some effort in and get those wonderfully toned and bronzed arses of yours moving.
The RX+ option is to do goblet lunges with whatever weight you have to hand, however if you don’t think you’re going to get through this WOD in 8 minutes or less I would question you even thinking about going RX+.
Remember people you can still log your score on Wodify, do it, I want to see people getting rinsed online again.
Roxeanne
Play the song – every time you hear ‘Roxeanne’ do a burpee, every time you hear ‘red light’ do an airsquat!