Welcome to Day 13 of my programming! Click here to read more on my programming philosophy. If you would like to go back and view my previous WODS, click here to go to our WOD Archive.

I. GENERAL WARM-UP

25 Burpees

II. STRENGTH/SKILL

EMOM for 10 minutes:

  • Minute 1: 5 Muscle-Ups*
  • Minute 2: 30 Double Unders
  • Minute 3: 5 Muscle-Ups
  • Minute 4: 30 Double Unders …etc

If you need to scale the muscle-ups, refer to Wodstar’s scales for Amanda.

III. DYNAMIC EFFORT

5×2 Power Clean+ Push Jerk to find 2 RM.

IV. METCON

“Tabata This”

  • Tabata Row—interval 20 seconds on/10 seconds rest x 8 rounds for meters
  • Rest 1 min
  • Tabata Squat—interval 20 seconds on/10 seconds rest x 8 rounds
  • Rest 1 min
  • Tabata Pull-Up—interval 20 seconds on/10 seconds rest x 8 rounds
  • Rest 1 min
  • Tabata Push-Up—interval 20 seconds on/10 seconds rest x 8 rounds
  • Rest 1 min
  • Tabata Sit-Up—interval 20 seconds on/10 seconds rest x 8 rounds