Matty's Challenge WOD!
So we've got another challenge to take on and this one is very unique. Two challenging movements, low reps, but high degree of mobility and shoulder/arm endurance... it's Matty's "ring my bell" WOD!
He does such a good job of explaining it in the video below, so I'll leave you with that!
Give it a go :)
TRAINING MONDAY TUESDAY
SKILL: DEADLIFT WAVE LOAD 5-3-1-5-3-1-5
Take a look back a couple of weeks and aim to bump up a little bit on one, two, or more of the sets. Don't strain for too much though, keep things tight and upright!
WOD OPTION 1: Ring My Bell
Single arm db snatches (35/50)
Single arm OH squats (35/50)
Finish both movements before moving on to the next arm or set!
FG3: Scale weight to 20/35
FG2: Sub front squat (single DB) for the OH squat
FG1: Do single DB clean and jerks instead of snatches and front squat instead of OH squat
CP: Do it with a Kb 35/53 for added challenge!
WOD OPTION 2:
Every 2:30 for 15 mins do: 10 Handstand Push-ups 12 Toes-to-bars 32 Double Unders
These intervals require speed and accuracy to get through. Choose reps and scaling that allow you to do the movements in 1-2 sets each round (maybe more in the last couple).
This is 6 rounds in total! If you want more rest, you can go every 3 minutes :)
FG3: Scale ROM on hspu, cut double unders in half
FG2: Seated DB strict press or hspu on box, hanging knee raise, single unders
FG1: as above, scale weight as needed
CP: strict hspu, 15 ttb
CP2: as above, DU must be unbroken, if not, repeat in the same interval until they're done!