11/6-11/11

11/6-11/11

Mike Tulimiero| wods| November 3, 2017| 0 Comments

Monday

A) Running Intervals

[1:00 on/:30 off] x5

B) Gymnastics EMOM 10

odd: 7 pull-ups (or C2B)

even: 10 push-ups (or HSPU practice)

C) Back Squat 5×5@80% (:90 interval)

Tuesday

17.1

DB snatches / burpee box jump overs

Wednesday

Active recovery

4 Rounds

3min row, bike or jog (easy pace) then, 2min dynamic stretching sequence

OR

5K Row

Thursday

4min AMRAP – 20 DU / 10 Toes-to-bar

Rest 2min

4min AMRAP – 20 Air squats / 10 Pull-ups

Rest 2min

4min AMRAP – 20 DU / 10 Toes-to-bar

Rest 2min

4min AMRAP – 20 Air squats / 10 Pull-ups

Friday

Warm up

EMOM 8

1lap Run + 1 wall walk

Benchmark

“Grace” – 30 Clean and jerks (135/95)

Saturday

4 Rounds:

50’ Overhead plate walking lunge (45/25)

15 pull-ups, 10c2b or 5bar MU


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