WOD – Tue, Nov 29
Warm-up
Back Squat (E3MOM 15
1x 5 70%
1x 5 75-80%
1x 5 80-85%
1×3 90%
1×3 90% )
1x 5 70%
1x 5 75-80%
1x 5 80-85%
1×3 90%
1×3 90% )
During 3 minute.
Perform :5-10 sec static holds of ring or bar dip hang from pull up bar, alternate holds at the top and bottom. Setup for WOD.
MINI ROUND
1 set:
200-m row
5 ring dips
5 bar muscle-ups
221129 WOD (AMRAP – Rounds and Reps)
RX
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 ring dips
10 bar muscle-ups
INTERMEDIATE
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
5 ring dips
5 bar muscle-ups
BEGINNER
On a 15:00 clock:
1,700/2,000-m row
In the remaining time:
AMRAP:
10 jumping ring dips
5 single-arm ring rows/arm
Cool Down
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
5 min AMRAP of:
5 single leg RDLs/side
5 inch worm
5 push ups
5 lateral lunges/side
SQUAT THERAPY
1 set:
5 wall squats
1 set:
10 back squats
– Use an light load or empty barbell.
BUILD-UP BACK SQUAT
2 sets:
1×8 50% of 1RM
1×5 65%
– Rest 1:00 between sets.