Tuesday 10-12-2021 Workout Of the Day

A. EMOM x 15 min 
1: 5/arm half kneeling DB strict press
2: 6 chin-ups
3: 14 alt gorilla rows (7/side)

B. For time:
dbl KB C&J @35/50#
box jumps @24/30”
*50 DU/75 singles after each round

Workout Notes/Intentions: Part A is a strength EMOM. You will need a DB for the strict press and two KB’s for the gorilla rows. Chin-ups should be strict. You will get about 30 seconds of rest for each movement. Try to go fairly heavy with your weights.

Part B is a descending ladder. The C&J’s are double bell. You should be able to get through the 15’s in 1-2 sets. By the round of 9 the goal is unbroken. Box jumps are higher than usual. After each round you must skip. Workout starts with the C&J’s and finishes with skipping. Increase your efforts as the reps decrease.