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Monday November 5

Strength

Every 2min for 10 min:

2 “Tempo” Front Squats + 3 Front Squat

  • Tempo = 3 sec down, 3-sec hold, fast up, then 3 normal speed
  • No percentage, go by feel.

W.O.D

Criss Cross

AMRAP 15:

30 Double-Unders

15 Power Cleans (115/80)

30 Double-Unders

15 Toes to Bar

  • This will become a grip-intensive workout, taxing the forearms and shoulders.

OPEN/PERFORMANCE – as written

FITNESS – 60 Singles, 95/65

Recovery

2 Rounds, NOT for time.

10/Leg, Reverse Slider with pause

5 Calories, ARMS ONLY, Assault Bike

 

Melinda MettenMonday November 5

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