Tuesday 11.21.2017

POSTED ON November 20, 2017

Tuesday | 11.21.2017

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Warm Up:

7/7 KB High Pull
5 yoga push ups
5 empty bar bench press
10 reverse pass throughs

x2-3 sets


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)


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

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