11/13-11/18

11/13-11/18

Mike Tulimiero| wods| November 11, 2017| 0 Comments

Monday

A) Agility Conditioning

5 Rounds:

1min on / :30 off

– 2 shuffle sprints

– 1 pass through hurdles

– 2 forward/backward sprints

– 30 Double unders / 60 singles

B) Back Squat  – 7×3 on :90 interval

Tuesday

A) Pull and Press EMOM 10

Odd: 7 pull-ups/C2B/MU

Even: 5 strict press (or HSPU practice)

B) Conditioning 

3Rounds:

30/24 cal row

15 push presses (95/65)

10 box jumps

Wednesday

A) Warm up EMOM 8

Run 1 lap, 4renegade rows, 4 db presses

B) Benchmark

DT

Thursday

Accessory EMOM 25

Farmer carry

Bench press or push-ups

Scap pulls

Weighted step ups

Plank

Friday

A) Barbell Complex

EMOM 12

Complex – 2 hang snatches + 2OHS

*Theme of the day – “Good reps before heavy reps”

B) Conditioning 

50 wall balls

50 t2b (scale to 80 sit-ups)

Saturday

30 DB Thrusters (50/35)

2 Rope Climbs

30 DL (225/155)

2 Rope Climbs

30 burpee box jumps

2 rope climbs


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