WOD: Friday, November 11th, 2022
Warm-up: Group Dynamic
- Banded Lat Pull Downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
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Strength: Push Press EMOM
EMOM x 10 Minutes
- Min1: (10/8) Calorie Row/Ski OR (8/6) Calorie Bike
- Min2: 5 Push Press
Rd1 and 2: 5 Reps @ 75% of 1RM
Rd3 and 4: 5 reps @ 80% of 1RM
Rd5: 3 Reps @ 85% of 1RM
*Row must be done on Damper 10, Bike must be arms only
*:50s cap on calories
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Workout: For Time
1 Round
- (30/24) Calorie Row/Runner/Bike
- 24 DB Hang Clean and Jerks (50/35)
- 18 Pull Ups
-Then-
2 Rounds
- (15/12) Calorie Row/Runner/Bike
- 12 DB Hang Clean and Jerks (50/35)
- 9 Pull Ups
-Then-
3 Rounds
- (10/8) Calorie Row/Runner/Bike
- 8 DB Hang Clean and Jerks (50/35)
- 6 Pull Ups
*DB Hang clean and jerks are half per side, switch as desired
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Core: 5 Rounds
- 15 GHD Sit Ups
- 15 GHD Back Extensions
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