Thursday Oct 6

Weakness EMOM

Min 1) Weakness 1

Min 2) Weakness 2

Min 3) Rest

*For weakness work, have athletes choose 1 OR 2 of the following skills to work on during their weakness minute

Strict TTB, TTB, Strict HSPU, HSPU, Strict Pull Ups, Kipping/Butterfly Pull Ups, Strict Muscle Up, Muscle Up, Double Unders Pistols, Handstand Walking, Freestanding Handstand Hold, Push Ups, Ring dips, Box Dips, Rope climbs

Warm Up Bench Press 5:00

METCON: (27:00 Clock)

EMOM 12:

1) 8 Barbell Bench Press (building or same weight — athlete choice)

2) 6 Pistol (6 each)

3) 15/12 Cal Row

Rest 3:00 (transition)

EMOM 12:

1) 8 Single Arm Bent Over DB Row *Use wall for support if no bench available* (8 each)

2) 6 DB/KB Step Back Lunge (6 each)

3) 12/9 Cal Bike

OPTIONAL WORK:

30:00 Z2 Bike

20:00 Foam Roll / Stretch

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD