Monthly Challenge
Daily Nutrition:
Start the day strong with a palm full of protein and a handful of colorful fruits or vegetables.
Pre WOD:
Gymnastics – Strength
Level 3:
EMOM 15 min:
Min 1: 3-5 (Weighted) Strict Chest to Bar RIR 2
Min 2: 5-8 (Weighted) Ring Dips RIR 2
Min 3: Rest
Level 2:
EMOM 15 min:
Min 1: 3-5 Strict Pull Up RIR 2
Min 2: 5-8 Ring Dips/Box Dips RIR 2
Min 3: Rest
Level 1:
EMOM 15 min:
Min 1: 3-5 Partner Assisted Strict Pull Up RIR 2
Min 2: 5-8 Ring Push Ups RIR 2
Min 3: Rest
Increase by 1 rep from last week
WOD:
A, Deadlift: 2-2-ME 87%
B, 12 Rounds for time:
1 Wall Walk
5 Toes to Bar
10 Air Squats
Cap 14 min
Post WOD:
3 rounds:
12/12 SL KB Leg Extension
15/15 Banded Abductions
12 DB Single Leg Glute Bridge
Increase Weight, reps or movement quality from last week
