Rim Occupation

EMOM for 9 mins

3 sets (go heavier/longer then last week)

Min 1) 5-7 Bent Over Barbell rows (2 sec pause against body at top of rep)

Min 2) L-Hang from Rig 20-30 secs

Min 3) 1 max set of supinated grip pullups

WOD

complete 1 round of burpees and deadifts for load

Every 90 secs for 10 rounds

Score is total weight moved x reps = example 50 deadlifts @ 100lbs = 5,000pts increase and decrease weight as needed

ROUND 1

20 Burpees

5 Deadlifts for max load

ROUND 2

18 Burpees

5 Deadlifts for max load

...

16 Burpees

5 Deadlifts for max load

14 Burpees

5 Deadlifts for max load

12 Burpees

5 Deadlifts for max load

10 Burpees

5 Deadlifts for max load

8 Burpees

5 Deadlifts for max load

6 Burpees

5 Deadlifts for max load\

4 Burpees

5 Deadlifts for max load

2 Burpees

5 Deadlifts for max load

(scale = burpee count 10-9-8-7-6-5-4-3-2-1)


Featured Posts
Recent Posts
Archive
Search By Tags
No tags yet.
Follow Us
  • Facebook Basic Square
  • Twitter Basic Square
  • Google+ Basic Square