5 October 2021

 

RX

Strength/Skill

Ring Work
Every 2:00 x 7 complete:
8-12 Ring Dips

Workout

WOD (AMRAP 12)
21 GTOH
15 DB Burpee Box Step Over
9 Wall Balls

 

METCON

Workout

EMOM 30
Min 1: 12 Burpees
Min 2: 15 KB Swings
Min 3: 7 Sit Ups + 9 HR Push Ups
Min 4: 45 DU / 90 SU
Min 5: Rest

 

BASELINE

Workout

Buy In: 1000m Run

Into 7 rounds of

12 V-Ups
24 Air Squats
36 DU / 72 SU

Buy Out: 1000m Run

(TC 30 mins)

 

LEARN TO MOVE

Session 2

Deadlift + Swing