Friday October 9, 2020

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IRON MILE|MAYHEM

Warm up: 3 sets (8 mins cap)

:20 bike

5 PVC Pass through

5 behind the neck push press (snatch width grip)

5  jumping squats

5 scap pullups

Build: 4 sets

10-15 barbell good mornings or reverse hypers

10/10 single leg RDL

:30 R/L side plank

Workout:

200/160 cal bike or 250/200 cal row or ski

*every 3 min complete

3 power snatch 155/105

4 overhead squats 155/105

3 bar muscle ups

T1: modify time allow for at least 2 min on the assault bike

T2: as written

T3: move to 6 muscle ups.

Thursday, October 8th, 2020 at 10:24 pm / WODS