Tuesday, December 3 2019

Posted by Mandee on December 2nd, 2019

16 responses

3min EMOM x 4 sets = 12min

First Minute = 1 Squat Clean to 5 Front Squats

Second Minute = 3-5 Strict Pull-up/Chest to Bar to 3-5 Strict Toes to Bar

Third Minute = Rest

2 Rounds For Time or (1 Round For Time):

400m (800) Run

10 (20) Front Rack Lunges
2 (4) Rope Climbs 15' MRX 10'
400m (800) Row or 1km (2km) Assault Bike

15 (30) Back Squats
20 (40) Pull-Ups MRX Ring Rows

BB Loads = 95/65 RX+ 115/75 MRX 75/55

Flexibility and Pistol Development

2x30sec Couch Stretch or Modified Couch

10 Pistols (each leg) or 10 Pistol Progressions

2x30sec Head to Floor Straddle Stretch

10 Pistols (each leg) or Pistol Progressions

2x 30sec Pigeon/Swan/Piriformis Stretch

10 Pistols (each leg) or 10 Pistol Progressions

16 responses to "Tuesday, December 3 2019"

Nathaniel says:

December 2, 2019 at 2:08 pm

Amanda N for Never backs down! Nice swing by a nice person. Amanda is a bad to the bone athlete that carries herself with humility. She’s been representing since she walked through that big garage door. You rock Amanda, keep it up!

Mandee says:

December 2, 2019 at 3:49 pm

Oh yeah, this woman is an athlete! Any WOD, any movements, any day of the week, Amanda N shows up and dominates. Super nice person with a great attitude and a stellar work ethic. Keep killing it, stud! ?