Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
A, EMOM 8 min:
1, 9 Left Leg Bulgarian Split Squats
2, Rest
3, 9 Right Leg Bulgarian Split Squats
4, Rest
B, EMOM 6 min:
1, 8+ Weighted Strict Pronated Pull Ups (RIR 2-3)
2, 20 sec Superman+20 sec Hollow
WOD:
A, Every 2 min for 12 min: (3 rounds)
1, 15 TNG Deadlifts 63%
2, 30 sec Max Z DB Press
B, 15 min Amrap:
3 Power Snatches 50/35 kg (110/80 lbs)
6 Pull Ups
12 Air Squats
Post WOD:
EMOM 8 min: (2 Rounds)
1, 15.15 sec* SL Side Plank in Sling
2, 15.15 sec* SL Face Up Plank in Sling
3, 15.15 sec* SL Copenhagen Plank in Sling
4, 15.15 sec* Face Down Plank in Sling
* Increase by 2 sec next week on the movements that felt like good form
