Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
A, EMOM 8 min:
1, 10 Left Leg Bulgarian Split Squats
2, Rest
3, 10 Right Leg Bulgarian Split Squats
4, Rest
B, EMOM 6 min:
1, 7+ Weighted Strict Pronated Pull Ups (RIR 2-3)
2, 20 sec Superman+20 sec Hollow
WOD:
Partner Amrap 35 min
2 Rounds (1 each)
200 m Run
12 Dumbbell Snatches
12 Toes to Bar
2 Rounds (1 each)
200 m Run
15 m SA DB Overhead WalkingLunges
2 Wall Walks
DB Weight: 1*22.5/15kg (50/35 lbs)
Post WOD:
Posterior Chain Accessories
E90sec for 9-13.5 min (2-3 rounds)
1, 12 Hip Thrust RIR 3
2, 10 Ring Strap Hamstring Curls RIR 2
3, Rest
* Either increase weight/RoM or increase reps for each week
