Tuesday November 24, 2020

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IRON MILE|MAYHEM

Warm Up:

8 min Warm Up

10 knee push ups

10 sit ups

10 squats

1 min any machine

Mobility

Planche Seal

Scorpion

Shoulder smash

skill/strength: 10 minutes

Practice handstand anything or kB overhead carrying

:20 on/:40 off is good working/resting ratio

Workout: Incredible Hulk

20 min AMRAP

5 deadlifts

5 hang power cleans

5 front squats

5 push press

5 back squats

T1: 95/65

T2: 115/75

T3=T3

Extra Work:

Every 5 min x 30 min

15 ghd sit-ups

20 DB box step up overs 50/35 w/20” box

25 wallballs 20/14

Monday, November 23rd, 2020 at 8:49 pm / WODS