Alternating EMOM 9:00
1.30 Hollow body hold
2. Row 200M
3 25 Double Unders

11/19/2021 - Strength

Back Squat
3x10 @ 60-70%
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11/19/2021 - Skill

6 Rounds
50" Hand Stand Walk
Rest as needed between rounds going for max distance without breaking

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11/19/2021 - Conditioning - Four Rounds and Reps

AMRAP 9 Minutes
12/9 Calorie AAB
50' DB Front Rack Walking Lunge 35/20lbs
12 Burpee Box Jump Overs 24/20"
Duration: Medium
Feel: Macular Overload
Pacing: Sustain
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11/19/2021 - WOD

Every 3 Minutes Until Failure
Row 16/13 Calories
13 Front Squats 115/80lbs
2 Muscle Ups (2 Pull ups +2Dips)
*Add 2 Muscle ups each round
Duration: Long
Feel: Muscular OVerload
Pacing: Sustain

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Comments

Lindsay Rawls 2 weeks, 5 days ago / Reply

11/19/2021 - WOD: 6 Rounds
Notes: 65 front squat, ring rows + bench dips

Lindsay Rawls 2 weeks, 5 days ago / Reply

11/19/2021 - Strength: 155 lbs
Notes: 1x10 - 145, 2x10 - 155

Ashley Jones 2 weeks, 5 days ago / Reply

11/19/2021 - WOD: 3 Rounds
Notes: 60lb front squats Ring rows and bench dips

Ashley Jones 2 weeks, 5 days ago / Reply

11/19/2021 - Strength: 90 lbs

Robert Woodell

Robert Woodell 2 weeks, 5 days ago / Reply

11/19/2021 - WOD: 2 Rounds

Robert Woodell

Robert Woodell 2 weeks, 5 days ago / Reply

11/19/2021 - Strength: 185 lbs

Kalen Vogler

Kalen Vogler 2 weeks, 5 days ago / Reply

11/19/2021 - Conditioning - Four Rounds and Reps: 30 reps
Notes: Got 30 caps on bike in time cap (3 rounds and 3 extra calls)

Kalen Vogler

Kalen Vogler 2 weeks, 5 days ago / Reply

11/19/2021 - Strength: 105 lbs

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