Tuesday Nov 6th

 

WARM UP

On a bike or rower, complete 5 intervals of:

0:50 Easy 0:10 Hard

Then, complete 2 rounds not for time of:

5/5 Windmills

5/5 Cross-body dumbbell muscle snatch

5/5 Cossack Squats

THEN 1 ROUND

Kettlebell Front Rack Warm-up

10/10 Half kneeling windmills

10/10 Arm bar with press

10/10 Quadruped rotations

10/10 Half kneeling halos

STRENGTH

BACK SQUAT – WEIGHTLIFTING

A)  Warm Up Sets: EMOM for 5 sets:

10 Back squats (empty bar)

8 Back squats (30% of 1RM)

6 Back squats (50% of 1RM)

4 Back squats (70% of 1RM)

2 Back squats (80% of 1RM)

B)  Working Sets: E2MOM for 6:00 (3 sets):

2 Back squats (*Use 85%)

Notes: This week the back squats are a little lighter, so try to move in the best positions possible.

WOD

15 MIN AMRAP

20/15 Cal Row

25 DB Front squat (50/35)

25 GHD Sit Ups (weighted ab mat sit ups(20/14 Scale))

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