01.10.2020 WOD

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