9
Jan
01.10.2020 WOD
A. Mobility
B. Strength/Volume/Warm-up
8 minute alternating EMOM:
3 Tempo Pull-Ups at 50×1 *
6 Pistols **
* Scale: Ring Rows
** Challenge: Weighted with a KB goblet squat style
C. WOD
2 rounds of:
50 Push Press (75/55) (Rx+ = 95/65)
25 Toes-To-Bar
* Scale: V-ups
4 burpees every minute on the minute. Start WOD with burpees. Must complete entire movement before moving on.
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“Sweat”
10 minute alternating EMOM:
Min 1: 15 Wall Balls
Min 2: Max Effort DB Deadlifts
3 Minute Rest
10 minute alternating EMOM:
Min 1: 250m Row
Min 2: Max Effort DB Goblet Squats (single dumbbell from db deadlifts)
3 minute rest
10 minute alternating EMOM:
Min 1: 50 Single Unders
Min 2: Max Effort Abmat Sit-Ups