Warm-up
1 Round
3 Min Cardio (Bike, Row, Ski, Run). Build pace after 2nd minute.
20 Good mornings (DB in back rack position)
20 DB Push Press (10R + 10L)
20 DB Gorilla Rows
10 Yoga Push-ups (Push hips to sky each rep & bring head through arms)
30 Sec Hollow Rock
Strength
Hang Snatch – 3 Reps every 90 sec x 6 Sets @ 70-80%
—Goal is to stay on the lighter side, work on technique, & have no misses.
Conditioning
2 Min AMRAP x 6
10 Push Press 175-115# (65-70%)
6-8 Bar Muscle-ups or 8-10 C2B Pull-ups (15 RX+)
Max Cal Assault Bike
—Rest 2 minutes between rounds. Score = total cals
WOD Notes: PP should be heavy for 10 reps, but not quite a 10 rep max each round. MU sub = 2-3 reps, 8 chin over bar PU, or 10 Towel Pull-ups draped through door. Goal is to have at least 45 sec on the bike each rd. If you don’t have a bike, you can row, run, or ski!
2 DB Version – 2 Min AMRAP x 6
12 DB Push Press 50/35# DB’s
6-8 Bar Muscle-ups or 8-10 C2B Pull-ups (15 RX+)
Max Cal Assault Bike
—Rest 2 minutes between rounds. Score = total cals
WOD Notes: See above notes.
1 DB Version – 2 Min AMRAP x 6
20 DB Push Press 50/35# DB (10R + 10L)
6-8 Bar Muscle-ups or 8-10 C2B Pull-ups (15 RX+)
Max Cal Assault Bike
—Rest 2 minutes between rounds. Score = total cals
WOD Notes: See above notes.
Assistance
Accumulate 50 Strict Pull-ups or 20 Negatives
5pm Zoom Lifting Session Link Below:
https://us04web.zoom.us/j/411872717?pwd=NmpWR25MWkJmUkJiUkNPaDhlTzFMQT09