Nov 29, 2018

 

a) WARM UP:

2 Rounds

  • 10 Air squats
  • 5 1 armed Kettlebell swings
  • 2 Lengths Suitcase Carry (1 length per arm)
  • 10 Goblet Squats with 2 Second pause

 

b) STRENGTH:

  • Back Squat – 10/7/5/3/3/3/1/1

*not a 1RM. This will be tested soon.

 

c) WOD PREP:

  • Farmers carry 2 lengths with working weight
  • Barbell Bentover Row build up to working weight
  • Yoke Carry: 1 length Empty, add weight from there
  • Strict Pullups : as many as you can get in the minute

WOD:

4 Rounds (1 minute at each)

  • Minute 1) 30s farmers carry (choose KB/DB)
  • Minute 2) Barbell bentover row (95/65, 135/95, 155/105)
  • Minute 3) Heavy yoke carry
  • Minute 4) Strict pullups
  • Minute 5) Rest
d) Extra:

Alternating Emom 12 minutes

  • 1) 1-2 Strict Muscle ups
  • 2) 30S Static hold in rings (perfect hollow position)
  • 3) 1 Turkish Get Up Per arm
Posted in WOD