Monday, December 8 - Saturday, December 13
Monday, December 8
Warm-up: 15:00 AMRAP - 8 DB RDL (start light and build) + 10 upward to downward dog + 8 push-up to pike + 10 pvc pass through + 8 Pendlay row (start light and build)
Strength:
In 28:00, complete the following -
In 14:00, superset x3 (:90 rest between supersets) -
10 Pendlay row @ moderate weight (7/10 RPE)
21 bicep curl series (the 7’s) @ 55/45 or 45/35
Max effort unbroken dips from rings or dip handles (7-8/10 RPE)
—————-
In 14:00, superset x3 (:90 rest between supersets) -
10 GHD hip extension, :01 pause @ top (hold light plate if able)
12 DB/plate reverse fly (2 @ light weight)
Max effort unbroken DB Romanian deadlift (2 @ 70/50 or 50/35 or 35/25)
Accessory:
Tabata crossbody knee-to-elbow from plank
https://youtu.be/L2JyFRVsdLg?si=w2eeFWOkgRqcaqPi
Tuesday, December 9
Warm-up: 2 rounds - 12 alt shoulder tap from HS or plank + 10/side 1-arm ring row + 8 wall ball thruster (light) + 10 alt reach from low squat + 12 alt hamstring scoop
Strength:
Every :90 x4 (12:00) -
:30-:60 handstand work or challenging core work
Max effort unbroken (1x) strict pull-up (7-8/10 RPE)
WOD:
For time -
21-15-9-15-21
Wall ball (20/14 or 14/10 or 10/6)
Row, bike, or ski calories
Accessory:
Accumulate 75-100 Russian twist w/ wall ball @ same weight as above