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Monday 11/09/17

Monday 11/09/17

A. WARM-UP x3

-x20 cossack lunges

-x20 shoulder openers

-x10 downward dog to cobra

-x10 banded pull downs

-x10 banded push downs

 

B. EMOM FOR 8MINS

min1: x6 ring dips

min2: x6 strict pull ups (weighted)

 

C. PARTNER WOD – FOR TIME

40 – 30 – 20 – 10

calories assault bike (P2->plank hold)

KB swings (P2->weighted wallsit)

thrusters (P2->hang from bar)

 

(RX: 50kg/35kg , Sc: 35kg/20kg , Beg: 20kg/15kg)

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