11.18.2021

Warm Up
15/10 cal row
20 banded good mornings
15-20 second ring support hold
15-20 ring dip hold (can be done on the box)
15/10 cal row
then...
2 sets
plate squat hold x 30 seconds
wall facing handstand hold x



Strength
pause back squats- 2 seconds at the bottom and fast up
3 reps @ 52%, 57%, 62%, 67%, 70%


WOD
"Daily Grind"
20:00 EMOM
min1- 3 deadlifts + 3 power cleans + 3 shoulder to overhead 155/105 135/95 115/75
min2- 1 muscle up + 5 dips OR 5 bench dips + 5 DB pull overs https://youtu.be/owr5y-s6-Qk
min3- 10 burpees to a target (touch the rig or the rings)
min4- rest

07.08.2021 "Nancy"

Warmup
3 sets
5 half kneeling bodyweight windmill
30 tall plank shoulder taps
10 beast to alternating leg through
30 second bent hollow hold with single leg extended (switch every 5 sec)

Strength
3 sets
A1. DB bench press@ 2020 x 8-10 reps
A2. DB pull over @ 2020x 8-10 https://youtu.be/owr5y-s6-Qk

3 Sets
B1. T-bar row @10X1 x 5.5.5 first set of 5 reps is the heaviest. Then unload for the next two sets of 5 reps https://youtu.be/-4DgImN_G7o
B2. Wide grip pull ups x 4-6

WOD
Nancy
5 rounds for time
400m run
15 Overhead Squats 95/65