PUSH Week wod 5 - Almost there!

Simply put gang, this workout looks straightforward on paper but there's a lot of things going on... do you break up the wallballs or go straight through? If you go straight through do you have the capacity to do the ring mu or pullups and then hit another strong set of wallballs? Can you stay true to your plan as you work through the wod or will it fall to pieces as you push just a little too hard in one element?

All of these questions will be answered soon!

Good luck,

Cam

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TRAINING FRIDAY

WARM UP: 2 rounds - 200m jog, 8 samson lunge, 12 double crunch

SKILL: Overhead squat - 6 x 3 E90s working up in weight.

Stay in the range where you can hold the bar in a stable position (i.e. this will likely not be a full depth squat!). Scale the bar as needed (including using a dowel or training bar) to work on tech.

WOD: Molehill

CP: 32 - 24 - 16 - 8 of wallballs and 8 - 6 - 4 - 2 of ring muscle ups

Rx: 32 - 24 - 16 - 8 reps of wallballs and 16 - 12 - 8 - 4 of pullups

Scaled: 32 - 24 - 16 - 8 of wallballs at 10/14 and jumping pullups 16 - 12 - 8 - 4