Monthly Challenge
Daily Core Workout
Pre WOD:
E2MOM for 16 min:
1, 30 sec of Max Bench Press 76%
2, 30 sec of Max Strict Pull Ups*
* Level 3 uses a weight 10/5 kg
WOD:
Partner Clean Ladder:
24 min Amrep:
30 Toes to Bar
40/30 cal Row
20 Cleans 60%
30 Toes to Bar
40/30 cal Row
16 Cleans 70%
30 Toes to Bar
40/30 cal Row
12 Cleans 80%
30 Toes to Bar
40/30 cal Row
Max Cleans 85%
—
Min 24-32: Build up to a heavy for the day
Post WOD:
2-3 sets for quality:
15 GHD Hip Extensions
60 Sec Sandbag Bearhug Hold
* Increase Reps/Weight or movement quality from last week
GHD Hip Extension: https://youtu.be/DzifQpnShpE
Sandbag Hold: https://youtu.be/qyEKdJbhYEU
