Tuesday, November 22nd, 2022
General Warm-Up
30 seconds work / 10 seconds rest / 3 rounds
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band overhead press
Banded pull aparts
Band external rotation right
Band external rotation left
Catcow
Active hang
Band overhead press
Strength
Every 1:30 on the minute x 4 rounds
DB bicep curls x 12 reps
Every minute on the minute x 5 rounds
hollow hold x 35 seconds
Every minute on the minute x 6 rounds
side plank x 30 seconds per side
DB bicep curls x 12 reps
Every minute on the minute x 5 rounds
hollow hold x 35 seconds
Every minute on the minute x 6 rounds
side plank x 30 seconds per side
WOD
Competitive
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Performance
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
Lifestyle
as many rounds as possible int 12 minutes
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment
10 sit-ups
20 mountain climbers
* every round add 2 reps to each movment