WOD NOTES
The goal for today’s workout is to complete 7 sets within the rep scheme.
If you cannot complete a set? Then sit out for 1-3 minutes and jump back in when you have regained muscular energy.
Record the number of sets completed today.
Fitness
Dynamic prep x 2-3 sets
Indian club circles x 20 each
Russian baby maker x 30 sec
Band reverse fly x 15
EMOM x 21 minutes
1 = Active bar hang x 10 sec
2 = 6-10 Push ups (paralettes)
3 = 5 heavy steel club goblet squats 8/4kg
Performance
Dynamic prep
Indian club circles x 20 each
Russian baby maker x 30 sec
Band reverse fly x 15
10 minutes
Prep the clean and front squat
EMOM x 21 minutes
1 = 3-5 Strict Pull ups
2 = 3-5 Strict ring dips
3 = 5 Front Squats @60% (no rack)
Sport
Dynamic prep
Indian club circles x 20 each
Russian baby maker x 30 sec
Band reverse fly x 15
10 minutes
Prep the clean and front squat
EMOM x 21 minutes
1 = 5 Strict CTB
2 = 5 Strict HSPU
3 = 5 Front Squats @155/105
