Tuesday November 17, 2020


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IRON MILE|MAYHEM

Warm Up: 7 min emom

Min 1-3: 7 jump squats + up downs or any machine for the rest of the minute

Min 4-7: 5 barbell thrusters +up downs or any machine for the rest of the minute

Mobility:

Scorpion

Iron cross

Squat stretch

Tricep pull

Strength: Snatch

10 min emom

(3 sets to build up before EMOM starts)

2 reps.

Build up in weight when able.

Every 3 min x 15 min

10 thrusters 95/65

50 dubs

10 thrusters 95/65

T1: modify as needed

T2: as written

T3: 12/60/12

EXTRA WORK:

skill: rope climb

Spend 10 minutes practicing or performing rope climbs

Aerobic: row 5k

Metabolic conditioning:

5 rounds

12 lateral burpees

12 power cleans(singles) 155/105

12 Ghd sit ups

Monday, November 16th, 2020 at 9:14 pm / WODS