Tuesday 12.29.2020

Warm-up Drills
I. Row 500m
II. 2 Rounds of
7 x KB Sumo Deadlift High-Pull
7 x American KB Swings
10 x Goblet Reverse Lunges (in place)
7 x Push-ups
10 x Hollow Rocks
III. Mobility & Scorpion/Yoga Sandwich

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 x 5,7 or 9 reps
Even Minutes: Ring Dips x 5,7 or 9 reps

Notes:

• Select from 5, 7 or 9 reps and complete for each round of its respective movements.
• Skill levels for the Pull-up and Ring Dip movements for today are shown below.
• Pull-ups
  I. Scaled   Strict Banded Pull-ups or Strict Ring Rows
  II. Rx’d   Strict Pull-ups
  III. Rx+  Weighted Strict Pull-ups or 10-15 x Strict Pull-ups per round
• Ring Dips
  I. Scaled  Matador or Static Dips scaled with Bands, Scaled Box Dips
  II. Rx’d  Strict Ring Dips
  III. Rx+  Weighted Strict Ring Dips or 10-15 x Strict Ring Dips

Post scorest to comments.

“Odds & Evens”
Complete for time
21-18-15-12-9-6 x American KB Swings (24/16kg)
21-18-15-12-9-6 x Toes-to-Bar

After each round complete:
30 x 1-arm Overhead Walking Lunges (24/16kg)

Notes:

• Scaled WOD example

Complete for time
14-12-10-8-6-4 x American KB Swings (variable)
14-12-10-8-6-4 x Toes-to-Bar, Knee Raises, V-ups
After each round complete:
20 x 1-arm Overhead Walking Lunges (variable)

Post scores to comments.