Tuesday 11-13-18 S

Tuesday, November 13, 2018

Warm Up:
Banded Distractions x 2-3 positions 
+
500/400m Row 
+

9 Min EMOM of: 
Min 1: 7 Cal Row or 5 Cal Bike 
Min 2: 10 DB Pause Push Press- 1 sec pause OH  
Min 3: 10 Alt Leg V-Ups 
+
Min 10: AMRAP Burpee Hang & Shrugs 
+
Skill Work (Dip Options): 
Feet Elevated P-Bar
Strict Matador Dips
Banded Strict Ring Dips  

 

Workout 1 (unscored):  
12 Min Running Clock: 

4-5 Rounds @ Walking Pace:  
8/6 Strict Pull Ups 
8 Strict Ring Dips (same dip options as last week)      
8 DB Renegade Rows @ 35/25-55/35 (4 per side)  
- R.Row: LA DB Row + RA DB Row + DB Push Up     
+
Rest 3-5 mins (class starts together) 
+
Workout 2 (scored): 
12 Min AMRAP of: 

10 Bench Press 135/95-155/105  
20 DB Anchored Sit-Ups  
125m Run  

 

Scoring: your score only matters for wod #2 

Please reload