Tuesday Nov 9

Pull Ups

Warm Up

3 Rounds

8/6 Cal Row

10 Banded Lat Pull Down

10 Push Ups to Down Dog

Strength

10 Min AMRAP

3 Strict Pull ups

3 Wall Walks

Or

10 Min AMRAP 

3 Strict Ring Muscle Ups

3 Wall Walks

Workout

RX+

2 Rounds

50 Box Jumps 24/20”

40 TTB

30 KB Step-ups 24/16

20 Ring Dips

Cap 25 Min

RX

2 Rounds

50 Box Jumps 24/20”

40 TTB

30 DB Step-ups 22.5/15

20 Ring Dips

Cap 25 Min

SC

2 Rounds

50 Box Jumps 20”

40 Knees to Elbows

30 DB Step-ups 15/12.2

20 Banded Ring Dips

Cap 25 Min

FIT

2 Rounds

50 Box Jumps/Step Ups 20”

40 Leg Raises/V-Ups/Tuck ups

30 DB Step-ups 10/7

20 Banded Ring Dips/Push-ups

Cap 25 Min

Extras

Engine Building

100 Burpees

Accessory Work

30 Banded Plank + Shoulder Touches https://youtu.be/_SCelq2iDMI

Open Gym Sundays Work Out For time 150 KB swings @ 24-16 kg 100 Box step-up overs @ 24-16kg + 24/20″ 3Km …

Saturday WOD Bring your friends Work Out With a Partner, You go I go (round for round) AMRAP 28 min 10 Pistols …

Sumo Deadlift Warm Up 1min Easy Row 30sec rotating scorpions 1min Moderate Row 30sec Mountain Climbers 1 min Hard Row  Specific 3 …

Leave a Comment

Your email address will not be published.