21 December 2021

RX

Strength/Skill

EMOM 8

3-5 Strict CTB Pull Ups

EMOM 8

3-5 Kipping/Butterfly Pull Ups

Workout

WOD (for time) TC 10 mins

5 rounds

7 Thrusters
5 C2B
7 Thrusters
5 Push Ups

Rx 75/55lbs

METCON

Workout

EMOM 25

Min 1: Max Cals

Min 2: 8 Sit ups + 30 DU/ 60 SU

Min 3 : Max Cals

Min 4 : 15 DB GTOH

MIn 5: rest

SURVIVOR

Workout

In Team of 3
AMRAP 32 min
P1:
10 KB Bench Step Over
5 Burpees bench Jumps
10 KB Deadlift

P2: Straight Arm Plank Hold

P3: Rest

LEARN TO MOVE

Session 2

Deadlift + KB Swing Series