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Monday

2
Nov

Monday

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SKILL

 

EMOM for 9 min of

 

30-40 DU’s

8 Single Leg KB Lunges

4-8 Reverse Grip Pull Ups

 

STRENGTH (Week #3)

 

Back Squats 

 

Warm Up sets

 

5 @ 50%

** 3 sets of BB Good mornings x 8 reps @ 3011 w/ 30-40% of BS or scale

5 @ 60%

** 2 sets of Dips for Max Reps – rest 1 min 

5 @ 70%

** 3 sets of Single Leg Roll-to-Candlestick x 8 (total)

 

Working Sets

(rest/stretch 2-3 min btwn sets)

5 @ 75%

3 @ 85%

1+ @ 95%

 

(25 min cap)

 

WOD

 

Every 5 min for 3 sets 

 

:90 sec of Max Wall Ball

:10 sec transition

:30 sec of Burpees

:10 sec transition

:60 sec for Max KBS (53/35)

rest until clock hit 5 min