*Fall/Winter Holiday Schedule HERE

WOD:

1a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

1b) 7 minute EMOTM: 5-10 Bar Rows

Pick output you can maintain for Part A through all 3 pieces.. Pick a rep scheme you can keep for the Bar Rows. Add load if deemed fit. Perform the Bar Rows off of your Barbell and Bench.

2a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

2b) 7 minute EMOTM: 5 Bench Press

Continue to the same output for Part A. Bench Press start around 60% of your 1RM and build as heavy as deemed fit.

3a) 7 minute EMOTM: 40 seconds Ski/Bike/Row

3b) 7 minute EMOTM: 10 V-Ups + 10 Kettlebell Swings 70/53

Continue to the same output for Part A. If you can’t perform a V-Up scale to Abmat Sit-ups.

Extra Work:

4) Strict Chin-ups: 10 minute EMOTM

Pick a rep scheme you can maintain for all 10 sets. Assisted, bodyweight, or weighted.

5) Band Pull-Aparts: 100 Reps

Switch between over and underhand every 10 reps. Focus on quality not speed.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE