Warm up: run/row afayw; 10 pvc pass thrus, windmills, ohs, fs, sdhp; 10 light sdhp, 5 squat jumps, 10 lunges, 15 sit ups
Skill Focus: OHS or FS (whichever you did on 9/12)
Warm up and build to a. . .
OHS or FS 3 RM and try and add 2.5 – 5#
EMOM for 12 min
Levels 2 & 3
Odd 15 swings 53#/35#
Even 12 lunges w/ kb or db in goblet position
Level 1
Odd: 10 swings
Even: 10 perfect lunges w/ db in goblet postion
If you fail to complete a minute you must sit the next one out
EC: 50-75 evil wheels or bb rollouts or 35 ghd sit ups
Post ohs or fs 3rm and # min completed in emom
PR's continue. . .
Skill Focus: OHS or FS (whichever you did on 9/12)
Warm up and build to a. . .
OHS or FS 3 RM and try and add 2.5 – 5#
EMOM for 12 min
Levels 2 & 3
Odd 15 swings 53#/35#
Even 12 lunges w/ kb or db in goblet position
Level 1
Odd: 10 swings
Even: 10 perfect lunges w/ db in goblet postion
If you fail to complete a minute you must sit the next one out
EC: 50-75 evil wheels or bb rollouts or 35 ghd sit ups
Post ohs or fs 3rm and # min completed in emom
PR's continue. . .
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