Monday 12062021
Warmup
Strength
Emom 12
3 Oh squats (increase)
1-2 Leglesss Rc / 3 pausing strict pull-up
75ft sand bag carry
WOD
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb's
Box: (24"/20")
Warmup
Strength
Emom 12
3 Oh squats (increase)
1-2 Leglesss Rc / 3 pausing strict pull-up
75ft sand bag carry
WOD
10 Rounds For Time:
200 Meter Row
10-1 Double Dumbbell Box Step Overs
Dumbbells: 50 / 35 lb's
Box: (24"/20")
WARMUP CORE - tabata scissors russian twists banded squats banded glute bridges STRENGTH BACK SQUATS every 2:00 x8:00 4x8 reps @67% HWPO WOD 3 Rounds For Time: 80 Double Under 40 Wall Ball 20/14 200 m
STRETCH DAY! Option A: Active Recovery WOD "Who-ville" On the 2:00 x 10 Rounds: 5 Strict Pull-ups/ ring rows 10 Air Squats 15 AbMat Sit-ups Max Calorie Row *Score: Total Calories Option B Run 5 k 3.6k
WARMUP strength strict press every 1:30 1x10@65 1x8 @70 1x6@ 74 power snatch every 2:00 1x4 @55 1x3@60 1x2@ 67 1x1@ 70% WOD 4 Rounds For Time: 20/15 Cal Fan Bike 15 Handstand Push Up/ db push press 10