WOD NOTES:
We continue to work on pulling strength. Maintain a focused effort on engaging all the necessary muscles.
Your trainers are available to help you understand how to isolate and maintain controlled efforts.
For the EMOM today you have a rep range for the pushups. The rep range is available to allow for perfect push ups on each set.
Fitness
4 sets:
1 a) Bent over barbell rows 10-12 reps (21×2)
1 b) straight arm band pull downs x 8-10 reps (4010)
3 sets:
2 a) Elbows out ring rows x 8-10 (3011)
2 b) 90/90 band external rotations x 8-10 (4020)
EMOM x 12
3-5 push ups
10 air squats
Performance and Sport
3 sets:
1 a) Elbows out ring rows x 8-10 (3011)
1 b) 90/90 band external rotations x 8-10 (4020)
4 sets:
2 a) Scapular pulls x 10-15 second hold
2 b) Arched front levers x 10-12 seconds
Rest 60-90 seconds
2 sets:
2 minute AMRAP
Max reps KB Snatch
1 minute Rest
2 minute AMRAP
Max reps KB Jerks
1 minute Rest
Change hands as needed, but do not put the bell down.
Loading should be challenging while maintaining control.
