Search

Monday 11252021

Warmup

Strength

Emom x 7

4 back squats

You pick load

Emom 3 min

Max Legless rope climbs / regular rope climbs

1/3-3 reps

4/6- 5 reps

7+ 7reps

WOD

AMRAP 20:

5 Strict Pull-ups

10 Alternating Single Dumbbell Power Snatches 70 / 50 lb

15 Lateral Dumbbell Burpees

Level 2

5 pull-ups / ring rows

10 alternating dB snatch 35/25

10 lateral burpee over dumbell

176 views0 comments

Recent Posts

See All

warmup tabata heels to Heaven jumping jack planks STRENGTH box squats EMOM 10x3 @70% SIT TO BOX WOD 21-15-9 thrusters 50/35db 18-12-6 25ft shuttle runs 3-2-1 rope climbs

STRETCH 20 MIN STRENGTH SQUAT CLEAN & JERK 3-3-2-2-1-1 Final set is 1 @ 90-92% Rest as needed b/t all reps 4X3 REPS 1 ¼ FRONT SQUATS 55/65%

HIP THRUSTS BB Hip Thrusts: 5,5,3,3,10,10 Build to a heavy 3, aiming heavier than last weeks double, then drop & do 2 sets of 10. SKILLS Option 1: Got None A. EMOM 6-min: 2 x 2-3" deficit handstand pu