Tuesday, November 8th, 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 13 reps
Every minute on the minute x 4 rounds
Sandbag hold walk x 30 seconds
Every minute on the minute x 4 rounds
Side plank x 30 seconds per side
Dumbbell bent over row x 13 reps
Every minute on the minute x 4 rounds
Sandbag hold walk x 30 seconds
Every minute on the minute x 4 rounds
Side plank x 30 seconds per side
WOD
Competitive
For time
2 rounds
8 strict pull-ups
30 double unders
2 rounds
8 chest to bar pull-ups
30 double unders
2 rounds
8 pull-ups
30 double unders
2 rounds
8 strict pull-ups
30 double unders
2 rounds
8 chest to bar pull-ups
30 double unders
2 rounds
8 pull-ups
30 double unders
Performance
For time
2 rounds
8 Jumping chest to bar
30 double unders (count misses)
2 rounds
8 jumping pull-ups
30 double unders (count misses)
2 rounds
8 ring rows (feet in line with rig upright)
30 double unders (count misses)
2 rounds
8 Jumping chest to bar
30 double unders (count misses)
2 rounds
8 jumping pull-ups
30 double unders (count misses)
2 rounds
8 ring rows (feet in line with rig upright)
30 double unders (count misses)
Lifestyle
For time
2 rounds
8 ring rows (feet in line with rig upright)
45 single unders
2 rounds
8 ring row (any angle)
45 single unders
2 rounds
8 bent over DB row
45 single unders
2 rounds
8 ring rows (feet in line with rig upright)
45 single unders
2 rounds
8 ring row (any angle)
45 single unders
2 rounds
8 bent over DB row
45 single unders