SW Active
Tuesday – Upper EMOM + Mixed Map Sets
A. EMOM x 20 minutes:
1st – 3-5 Push Press @ high load
2nd – 1 Rope Climb/legless/ 2-5 Strict Pullups/ 3-5 Banded Pullups/AMSAP Chinover Barhold/ 5-7 Ring Rows
3rd – 5-7 Seated DB Strict Press @ 11×1
4th – 20-30 sec Hang From Pullup Bar
B. 1 min AMRAP/1 min rest x 8 sets
3 Burpees to 6″ OH
3 Air Squats
SW Barbell
Teams of 2:
For Time:
200m Run Holding Band – Synchro
100m Farmers Carry @ 16/24kg – Each
200m MedBall Carry @15/20 Both – Holding Ball -/Synchro
100m Farmers Carry @ 16/24kg – Each
(Into)
Ring Dips – 5,5,5,3,3,3,1,1,1 – 1 Partner works – other partner holds Front Bridge
Burpees on to Box @20/24″- 5,5,5,3,3,3,1,1,1 – 1 Partner works – other partners hang from pullup bar
Double Unders – 15,15,15,15,15,15,15,15,15 – 1 Partner Works – 1 Parnter Holds bottom of squat
Row Cals – 10,10,10,10,10,10,10,10,10 – 1 Partner Works/ 1 Partner Rests