Wednesday 12-01-21

A.
EMOM – 12
Odd Minutes: 3-5 Chin Ups @ 31X1
Even Minutes: 5 DB Floor or Bench Press @ 31X1

Part A. should be slow and steady getting your core, shoulders and lats fired up for the strict T2R along with building some upper body strength. Take it slow and go as heavy as you can. Find someone to share a bench with if you want to get a little more ROM in the floor/bench press.

B.

RX

3 Rounds For Time:
500/400m Row
21 Push-ups
12 Strict Toes-to-Rings

SCORE: TOTAL TIME

INTERMEDIATE

3 Rounds For Time:
400/300m Row
15 Push-ups
9 Strict Toes-to-Rings

SCORE: TOTAL TIME

BEGINNER

3 Rounds For Time:
400/300m Row
15 Assisted Push-ups
9 Hanging Knee Raises on Rings

SCORE: TOTAL TIME
Part B. Is meant to be a fairly quick and non stop workout. Pace yourself on the row so you can drop right off of and into your push-ups. Toes to rings or variations shouldn’t have a swing in them and will challenge your grip and upper body strength. If you feel that grip starting to slip, come off and shake those hands out.