WOD:
4 rounds
1 min max cals on the bike
Rest 1 min
1 min max cals on the rower
Rest 1 min
1 min max du’s
Rest 1 min
1 min max rope climbs
Rest 1 min
Midline/accessory:
Strict HSPU’s
3 sets of ME with 2mins rest between attempts
* If unable to do strict work on negatives, 3 sets of 4 negatives with a 4sec lower
Strength:
Overhead Squat
3-3-3-3-3
WOD:
3 rounds
400m run
15 ohs 115/75
15 C2B
Midline:
Hip Extensions
3×15
Strength:
Deadlift
3-3-3-3-3
WOD:
20min EMOM
Min1: 10 front rack Back step lunges 155/105 (from the floor)
Min2: 5 Strict Pull-Ups (add weight if possible)
Min3: 5 High (for you) Box Jumps
Min4: 18/15 cal Row
* no RX/scaled today. work on strength and explosiveness set own pull up Mod and box height as necessary
Midline/accessory:
Plank (weighted if possible)
3x 1min
1min rest
