Tuesday, November 15th, 2022
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Active hang
Ring row
Band overhead press
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Active hang
Ring row
Band overhead press
Strength
Every 1:30 on the minute x 4 rounds
Dumbbell bent over row x 14 reps
Every minute on the minute x 5 rounds
Hanging leg raises x 20 seconds
Every minute on the minute x 4 rounds
Russian twists x 30 seconds
Dumbbell bent over row x 14 reps
Every minute on the minute x 5 rounds
Hanging leg raises x 20 seconds
Every minute on the minute x 4 rounds
Russian twists x 30 seconds
WOD
Competitive
as many reps in 3 minutes as possible x 5 rounds
15/11 cal row
max bar muscle ups
Rest 2 minutes
15/11 cal row
max bar muscle ups
Rest 2 minutes
Performance
as many reps in 3 minutes as possible x 5 rounds
11/8 cal row
max pull-ups
Rest 2 minutes
11/8 cal row
max pull-ups
Rest 2 minutes
Lifestyle
as many reps in 3 minutes as possible x 5 rounds
10/7 cal row
max ring rows
Rest 2 minutes
10/7 cal row
max ring rows
Rest 2 minutes