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10’s

Today we travel in to nigh unknown country with our strength component: 10’s. Using the alternating every minute on the minute (EMOM) that we’ve been working with for the past several weeks, we will be putting two movements back to back for 10 repetitions each.This levels very little time for mobilizing, socializing, or even thinking. You’ll have to get your reps in and quickly prepare yourself for the next round. Don’t be surprised if your heart rate gets a little jacked up while doing this, the WODs will be adjusted to compensate. Expect to work in the 50-60 percentile range for these sets.

Workout of the Day

WARM-UP

7min AMRAP:
3 SNGDL/3 MSN/3 HSN/3 OHS/3 BTNSNGPP/3 SNBAL

STRENGTH/ACCESSORY

Set clock for 10min & alternate exercises every other minute:
-10 DL
-10 BOR

WOD

4 Rounds (each ALL OUT):
15/:45 Rest
-DL (185/275)
-Push Up
-PSN (95/135)
-C2B Pull-up
(Track Reps – No rest between rounds)

RX: 185/275, 95/135
Zone 3: 145/225, 75/115, banded push-ups, regular pull-ups
Zone 2: 105/185, 55/95, push-up on box, band pull-up/RR
Zone 1: scale as needed

MOBILITY

Band hamstring stretch – 2min/side

Smash/roll hamstrings

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