I. Row 500m
II. 2 Rounds of
7 x Sumo Deadlift High-Pull
10 x Barbell Reverse Lunges (in place)
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Yoga Poses
Impact/Focus: Gymnastic Strength Alternating EMOTM
Every minute on the minute for 10 minutes total complete the following, alternating between the two movements.
Odd Minutes: Pull-ups
10-8-6-4-2 x Strict Banded Pull-ups or Strict Ring Rows
10-8-6-4-2 x Strict Pull-ups
10-8-6-4-2 x Weighted Strict Pull-ups
15-12-9-6-3 x Strict Pull-ups
Even Minutes: Ring Dips
10-8-6-4-2 x Matador or Static Dips scaled with Bands, Scaled Box Dips
10-8-6-4-2 x Strict Ring Dips
10-8-6-4-2 x Weighted Strict Ring Dips
15-12-9-6-3 x Strict Ring Dips
Post scorest to comments.
10-9-8-7-6-5-4-3-2-1 reps of
Sumo Deadlift High-Pull (95/65lbs)
Bar Facing Burpees
Scale weights as needed for the Wallball (example: 14/10lbs) and SDHP (example: 75/55lbs) as needed. Rx+ today would simply be substituting in a 95/65lb Thruster for the Wallball movement.
Post scores to comments.
1 thought on “Thursday 12.10.2020”
Pull ups – green band
Ring dips – blue band
Very Sneaky: 12:34 (30# 1-arm DB push press instead of WB)