WOD
Tuesday 11.21.2017
POSTED ON November 20, 2017
Tuesday | 11.21.2017
Warm Up:
7/7 KB High Pull
5 yoga push ups
5 empty bar bench press
10 reverse pass throughs
x2-3 sets
Foundation:
EMOM 8min
1st min 10-15 GHD Sit Up
2nd min 10-15 back extension
*let athletes take turns; the sub is weighted sit up and arches
Level 1 (RX)
“Lynne”
5 rounds for Max reps
Max Body Weight Bench Press
Max Pull ups
Level 2 (Intermediate)
5 rounds for Max reps
Max Bench Press @60% of body weight
Max Pull ups
Level 3 (Beginner)
5 rounds for Max reps
Max Bench Press @40% of body weight
Max Dead hang
*every 2 seconds on dead hang = 1 rep
