WOD – Wed, Nov 16
Warm-up
Shoulder Press (E2MOM 10: 5×3
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
1×3 65-70% of 1RM
1×3 70-75%
1×3 75-80%
1×3 80-85%
1×3 85-90%
– Building in load of 1 RM.)
SPECIFIC WARMUP
1 set:
10 jumping pull-ups
10 jumping dips
– Hold dip lockout for :01.
1 set:
10 strict banded pull-ups
10 strict banded dips
1 set:
5 strict pull-ups
5 strict dips
2 sets:
3 strict weighted pull-ups
3 strict weighted dips
– Build to starting work out weight.
221116 WOD (Weight)
RX
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips
SCORE: LOAD
INTERMEDIATE
EMOM 12:
Minute 1 | 5 strict pull-ups
Minute 2 | 5 strict dips
BEGINNER
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups
<h3>INTENDED STIMULUS</h3><ul><li>Weighted gymnastics day.</li><li>Increase loading across as many sets as possible.</li><li>Repetitions do not have to be unbroken.</li><li>Use rings or static bar to perform the dips.</li></ul>
FINISHER (Checkmark)
2 sets:
On a 2:00 clock:
15/20 cal. Echo bike
Max distance DB farmer carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.
Cool Down
2 sets:
:30 double forearm stretch
:30 lacrosse ball pec mash/side
2-3 minutes Rowing Running Biking
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:30 row, bike, or ski
1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press
1 set:
1:00 row, bike, or ski
8-10 BB press