10th November 2019

WOD WOD, November 11, 2019

Push n Pull

Warm-up
Bench Prep / Bodyweight flow / skip play
Bench Press (Weight)
Bench Volume

E3M x6 : 8 Reps

Set 1,2,3: 50%
Set 4,5,6: 60%

*After each set perform
3 Strict pull ups/5 Ring rows +
10 Banded pull aparts

Metcon (AMRAP – Rounds and Reps)
AMRAP 12

10-20-30-etc Double unders
6 Burpee pull ups

Rx+ 3 Burpee bar/ring MU’s (must do DU’s)

OPTIONS:

DU: Same reps for singles
Pull up: Burpee jumping, Burpee SDHP

Core / Stability
Tabata rotating through:
Hollow
Side plank R
Superman
Side plank L

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