Skill:
EMOM x 16
Min 1: 6 one arm DB Bench Press (right)
Min 2: 10 Ring Rows
Min 3: 6 one arm DB Bench Press (left)
EMOM x 16
Min 1: 6 one arm DB Bench Press (right)
Min 2: 10 Ring Rows
Min 3: 6 one arm DB Bench Press (left)
A) Strength:
Back Squat; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
10min AMRAP - partner 1:1 teams of 2 alternate full rounds:
Back Squat; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
10min AMRAP - partner 1:1 teams of 2 alternate full rounds:
A) Gymnastics; strict pull ups
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
E90sec x 7 rds; 3 to 5 strict pull ups.
Scale to rogue bars or supine ring rows
B) Metcon:
AMRAP 5
Image
Skill:
EMOM x 9
Min 1: :30 Side Pillar Hold Right
Min 2: :30 Side Pillar Hold Left
Min 3: 12 Russian Twist 45/25
WOD:
EMOM x 9
Min 1: :30 Side Pillar Hold Right
Min 2: :30 Side Pillar Hold Left
Min 3: 12 Russian Twist 45/25
WOD:
A) Strength:
Strict Press; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
5 rft
Strict Press; 2 sets of 8 @ 65%, then 3 sets of 3 @ 75% (add 2.5-5# from last week)
B) Metcon:
5 rft
A) Metcon: Teams of 2, 1:1 20min AMRAP
50 mb slams
400m team run (tethered by jump rope)
50mb get ups
400m run
50yd mb overhead lunge
Score: time
50 mb slams
400m team run (tethered by jump rope)
50mb get ups
400m run
50yd mb overhead lunge
Score: time