Thursday, November 12

Strength:

2 Tempo Pullups (x231) – EMOMx8

Note for tempo marking – 1st variable=pull, 2nd=hold at the top, 3rd=descent, 4th=rest at the bottom. The numbers are how many counts to take in each part, and x stands for as fast as possible.

Single-Arm Row – 3×10

Decline Med-Ball Situps – 3×20 (Use a 6-pound ball)

MetCon

3 rounds for time

500m row

10 Push Press (#20s)

20 Situps

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Monday, November 9

MetCon

4 min AMRAP

10 calories Airdyne

10 chest-to-floor pushups

Rest 2 minutes

4 min AMRAP

250m row

10 DB presses (#40s)

Rest 2 minutes

4 min AMRAP

4 chinups

8 strict presses (empty #45 barbell)*

*Hands barely wider than shoulders. Rep starts below your chin, ends with full lockout at the top. Careful not to knock your chin on the way up.

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Thursday, November 5

Strength:

Work up to a heavy conventional deadlift 1RM. Knock off 10-15% and do EMOMx6.

WOD:

6 sets of 300m row with 1:1 work to rest ratio.

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