Wednesday – Upper EMOM Int + Upper EMOM End + Cyclical MAP (Run/Row/AB)
A. EMOM x 10 minutes:
5 min: 1-2 Weighted Pronated Pullup @ 40×1/
A. EMOM x 10 minutes:
5 min: 1-2 Weighted Pronated Pullup @ 40×1/
5 min: 1-2 Weighted Ring Dips/Weighted Dips/Ring Push-Ups/Pushups
B. AMRAP in 10 minutes:
Ring Push-Ups – 1,2,3,4,5, etc
Strict Pullups – 1,2,3,4,5, etc
B. AMRAP in 10 minutes:
Ring Push-Ups – 1,2,3,4,5, etc
Strict Pullups – 1,2,3,4,5, etc
Scaled:
AMRAP in 10 minutes:
Push-Ups/scale as needed 1,2,3,4,5, etc
Jumping Pullups @ 20×1 1,2,3,4,5, etc
Or
DB Bent Over Rows @ 20×1 3,6,9,12,15, etc
C. AMRAP in 15 minute
1 min Rowing
1 min AirBIke
1 min Burpees over the box @ 20/24”
C. AMRAP in 15 minute
1 min Rowing
1 min AirBIke
1 min Burpees over the box @ 20/24”