25 November 2021

RX

Strength/Skill

Advanced Core Work

EMOM 8

10 – 12 banded deadbugs
(plate on shins for added difficulty)

Rest 60s

AMRAP 5

10 russian twist (heavy KB)
14 plank to box

Workout

WOD (AMRAP 10)

10 Dual DB Devils Press
25 DU/50 SU
7 TTB

 

METCON

Workout

AMRAP 15

15 Sit ups
5 Burpee box Jump overs
30 cals

2 mins rest

AMRAP 10

2 Wall walks
20 Wall balls
200m run/row

 

BASELINE 

Workout

PARTNER BASELINE

Partner 1

complete:

200m run
10 KB Swing
10 KB Thruster

Partner 2

14 Wall Ball Bench Step Over
Max Wall Balls until P1 completes
movements

Score is total wall balls

TC 27 mins

 

LEARN TO MOVE

Session 3

Pulling + Bodyweight Series