Performance
WOD 1
E5MOM20
10 Cals
14 Box Jumps
12 HSPU
Notes
The focus here is on pacing, you want to be able to keep moving through all the movements.
If one round is taking you longer than 4 minutes 10 seconds to complete in the earlier sets, think about scaling the reps.
WOD 2
3-4 Set/15:00
A1: 6 Weighted Pull Ups
A2: 10 –12 DB Alt Bicep Curls
A3: 10 – 12 DB Alt Hammer Curls
A3: 20 V-Ups
Rest as long as necessary
Notes
This is assistant pulling work with a strength focus done as a super set.
Pull Ups are to be strict and unbroken every round. If you are using weight then you want to make sure the last 2 reps are a real push but you are still able to get your head over the pull up bar.
Use the same weight for both curl movements, completed in a slow and controlled manner.
Fitness
WOD 1
E5MOM20
10 Cals
14 Box Jumps
12 HR Push Ups
Notes
The focus here is on pacing, you want to be able to keep moving through all the movements.
If one round is taking you longer than 4 minutes 10 seconds to complete in the earlier sets, think about scaling the reps.
WOD 2
3-4 Set/15:00
A1: 6 Pull Ups
A2: 10 –12 DB Alt Bicep Curls
A3: 10 – 12 DB Alt Hammer Curls
A4: 20 V-Ups
Rest as long as necessary
Notes
This is assistant pulling work with a strength focus done as a super set.
Pull Ups are to be strict and unbroken every round. If you are using weight then you want to make sure the last 2 reps are a real push but you are still able to get your head over the pull up bar.
Use the same weight for both curl movements, completed in a slow and controlled manner.
HOME WOD
1-2-3-4-5…
Hand Release Push Ups
Sit Ups
DB Swings
20 Minutes
*Add 1 rep after each round keep going for 20 minutes