Tuesday, November 1st, 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
Skip
Banded supinated grip pull aparts
Banded cuban press
Trunk rotations
Active hang
Ring row
Skip
Strength
Every 1:30 on the minute x 4 rounds
Dumbbell bent over row x 12 reps
Every minute on the minute x 4 rounds
Dumbbell farmer hold x 30 seconds
Every minute on the minute x 4 rounds
Hollow Hold x 30 seconds
Dumbbell bent over row x 12 reps
Every minute on the minute x 4 rounds
Dumbbell farmer hold x 30 seconds
Every minute on the minute x 4 rounds
Hollow Hold x 30 seconds
WOD
Competitive
As many rounds as possible in 16 minutes
8 pull-ups
25 double unders
25 sit-ups
8 pull-ups
25 double unders
25 sit-ups
Performance
As many rounds as possible in 16 minutes
8 jumping pull-ups
25 double unders or double singes (count misses)
25 sit-ups
8 jumping pull-ups
25 double unders or double singes (count misses)
25 sit-ups
Lifestyle
8 Ring rows
30 single unders
25 sit-ups
30 single unders
25 sit-ups