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Saturday 11.28.2020

POSTED ON November 27, 2020

Saturday | 11.28.2020

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Saturday 11/28
 
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
1 min easy cardio
5 scap pullups
5 up-downs
5 cat/cows
5 plank shoulder taps (each side)
 
 
**2. Workout Prep**
Use rounds 1-2 of the workout to build into a consistent pace
 
WOD: Special Beam Cannon
 
* Target Reps: 600
* Minimum Reps before Scaling: 500
 
AMRAP 5 Minute (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
 
-Rest 2 minutes-
 
-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Strict Pull ups (weighted if possible)
 
-Rest 2 minutes-
 
-at 19:00-
AMRAP 5 Minute (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
 
-Rest 2 minutes-
 
-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2×50/35)
 
-Rest 2 minutes-
 
-at 38:00-
AMRAP 5 Minutes (for quality)
10/8 Calorie Row (OR Ski)
3-5 Strict Handstand Push Ups
 
-Rest 2 minutes-
 
-at 45:00-
5 Minute EMOM
15 Barbell Curls (45/35)
* The SCALING aim is for a low to moderate intensity and unbroken sets
* Scaling option to finish near the target score:
 
AMRAP 5 Minute (for quality)
10 Calorie Row (OR Ski)
2-3 Strict Handstand Push Ups (with 1-2 abmats)
 
-Rest 2 minutes-
 
-at 7:00-
10 Minute Every Minute on the Minute (EMOM)
3 Banded Strict Pull ups
 
-Rest 2 minutes-
 
-at 19:00-
AMRAP 5 Minute (for quality)
10 Calorie Row (OR Ski)
2-3 Strict Handstand Push Ups (with 1-2 abmats)
 
-Rest 2 minutes-
 
-at 26:00-
10 Minute EMOM
10 Dumbbell bench presses (2×40/25)
 
-Rest 2 minutes-
 
-at 38:00-
AMRAP 5 Minutes (for quality)
10 Calorie Row (OR Ski)
2-3 Strict Handstand Push Ups (with 1-2 abmats)
 
-Rest 2 minutes-
 
-at 45:00-
5 Minute EMOM
15 Barbell Curls (45/35)
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