Monthly Challenge
Daily Push/Pull Challenge
Pre WOD:
EMOM 8 min: (2 Rounds)
1, 9 Left Leg Bulgarian Split Squats
2, Rest
3, 9 Right Leg Bulgarian Split Squats
4, Rest
WOD:
A, EMOM 6 min:
1, 4 Weighted Strict Pronated Pull Ups (RIR 2-3)
2, 20 sec Superman+20 sec Hollow
B, Partner Amrap 25 min:
10 Rounds of DB Movements:
5 DB Deadlift 2*22.5 kg/15 kg
3 DB Hang Power Cleans 2*22.5 kg/15 kg
1 DB Devil Press 2*22.5 kg/15 kg
-550/500 m Row-
10 Rounds of Gymnastic Movements:
5 Toes to Bar
3 Burpee Pull Ups
1 Burpee Chest to Bar Pull Ups
-550/500 m Row-
Post WOD:
E90sec for 9-13.5 min (2-3 rounds)
1, 15/15 Banded Hamstring Curl
2, 40 sec Sandbag Bearhug Hold (As heavy as possible)
3, Rest
BHC: Either increase rep or distance/Tension
SB: Either increase time or weight
