Wednesday
A. EMOM 12 minutes
min 1- 8-12 DB bench press @ 70#/50# per hand
min 2- Strict Pronated pull-up x7-10 reps (add band or ring rows)
min 3- Weighted plank on elbows 40 seconds @ 45#/25#
B. For time
75 double unders or 100 single unders
+
3 rounds
8 Shoulder to overhead @ 135/95
16 v-ups
+
75 double unders or 100 single unders
+
3 rounds
12 shoulder to overhead @ 115/75
12 toes to bar
+
75 double unders or 100 single unders
Essentials
A. In 12 minutes complete the following:
Front squat 5,5,3,3,1,1
*Build to a heavy single for the day
B. For time:
Run 300m or row/bike 13/11 cals
60 push-ups
Run 300m or row/bike 13/11 cals
50 Kettlebell swings
Run 300m or row/bike 13/11 cals
40 pull-ups/ ring rows
Run 300m or row/bike 13/11 cals
30 goblet squats