Thursday Jun 30

Bench and some Rope Climbs

Warm Up

General

EMOM 8

1- Bike/Row/Ski

2- 5-7 inchworm push ups

3- Bike/Row/Ski

4- 5-10 box jump 

 

WOD Specific

 3 Rope climb

3 DB deadlifts

3 DB cleans

3 Burpee DB clean

3 Box jumps 

Strength

Bench Press

EMOM 10 min

5 Reps @ 70-75%

Workout

Every 4 minutes x 6

2 Rope Climbs

15 Burpee DB clean @ 22.5/15 Kg

21 Box jumps 30/24″

Score: Slowest Round

Scaling options:

Fit

2 Lying Rope Climb to Stand

10 Burpee DB clean@ moderate x2

16 Box jumps

SC

1 Rope Climbs

15 Burpee DB clean @15/12

21 Box jumps 24/20″ 

RX+

Double DB

Accessories

3 sets

15 double DB bicep curl @ light

15 Banded Skull Crushers*

*Hold every rep for 2 seconds at peak contraction 

Banded skull crushers:

Sunday – Open Gym Workout EMOM 30minutes Odd: 10-15 Cal Bike Even: 5-10 Sandbag Over Shoulder Score: Total Reps (1 cal +1 …

This is a good one Warm Up General 2 rounds @increasing intensity on each round 100m Run 5 push up to downward …

Clean and Jerk Warm Up General 60sec Row/Bike/Run/Ski @ easy 30sec Banded good mornings 45sec Row/Bike/Run/Ski @ Moderate 30sec Banded T pull …

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