Monday, December 6th, 2021
General Warm-Up
3 Sets
5 Inch Worm + Push Ups
5 Up Downs
:30 MB Forearm hold
Then
2 Sets
10 Med Ball Thrusters
10 MB Squat + Press Outs
5 Inch Worm + Push Ups
5 Up Downs
:30 MB Forearm hold
Then
2 Sets
10 Med Ball Thrusters
10 MB Squat + Press Outs
Strength
EMOM 20 Minutes
ODD: 5 Bench Press (65% of 1RM)
EVEN: 8 Hand Release Push Ups
ODD: 5 Bench Press (65% of 1RM)
EVEN: 8 Hand Release Push Ups
WOD
Workout Format
Partner WOD
20:00 EMOM
5 thrusters (95/65)
5 burpees
**while other partner hangs from Pull Up bar
***Partners alternate every Minute
20:00 EMOM
5 thrusters (95/65)
5 burpees
**while other partner hangs from Pull Up bar
***Partners alternate every Minute