GYM STYLE STRENGTH: Bicep Curls
EMOM 6 minutes: with your back against the wall perform bicep curls 8 reps on each hand 30lbs/20lbs
*slow downn the eccentric portion*
SKILL & STRENGTH: Deadlifts & Rope Climbs
E2MOM 14 minutes alternating rope climbs and deadlifts @ 70% 1RM
Odd minute: 1-2 Rope Climb
Even minute: 4 Deadlifts
WOD:
For time:
2k Row
CrossFit One World – Hype Hitters
CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 2 X 10m Butt Kicks 2 X 10m High Knees 2 X 10m B Skip 2 X 10m Straight Leg Bounds 2 X 10m Carioca 2 X 10m Run Accelerations Gymnastics (No Measure) EMOM x…
CrossFit One World – CrossFit Total Body Strength Warm-Up (No Measure) 500m Row Pigeon stretch x 30s/ea pec stretch x 30s/ea + 3 sets: 15 Banded good mornings 15 Kip swings 30 Shoulder taps Strength (4 Rounds for weight) Every 4min x 4 TnG Deadlift x 10 reps DB Bench press x 12 reps build…
