Monday
Warmup)
1 x 400m Run, then…
2 Rounds:
2 Turkish get-ups per arm – light-med weight
8-12 KB Rows per arm – slow and controlled, same KB
8-12 KB Press per arm
Mobility)
Banded front rack/triceps 30-40 secs per arm
Banded lats stretch 30-40 secs per arm
WOD A) Alt EMOM x 12 mins (6 sets each):
1) 5 Push Press – weight should be smooth, not maximal. 75-85% of 1RM STRICT press
2) Choose you progression:
Adv: 1-3 Strict Muscle Ups
Int: 3-4 Strict Muscle Up transitions on low rings
Beg: 4-5 HARD Ring Rows w/3 secs descent
WOD B) 12 min AMRAP:
10-15 Calorie Row (cap yourself at 1 min)
15/12/9 Toes to Bar (Adv/Int/Beg – knees to elbow)
150’ Overhead Plate Carry 55/35lb – use a weight that you can keep locked out
