Wednesday November 16, 2022

“Life is a choice. All day, every day. Who we talk to, where we sit, what we say, how we say it. And our lives become defined by our choices. It’s as simple and as complex as that. And as powerful. – Louise Penny

Warm Up: 
1 set:
2:00 row, bike, or ski

1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press

1 set:
1:30 row, bike, or ski

1 set:
20 banded face pulls
20 banded pull aparts
20 banded shoulder press

1 set:
1:00 row, bike, or ski

Specific Warm-Up: 
1 set:
10 ring rows
10 foot assisted dips

1 set:
10 jumping pull-ups
10 jumping dips
– Hold dip lockout for :01.

1 set:
10 strict banded pull-ups
10 strict banded dips

1 set:
5 strict pull-ups
5 strict dips

2-3 sets:
3 strict weighted pull-ups
3 strict weighted dips
– Build to starting weight.

WOD:
EMOM 12:
Minute 1 | 5 strict weighted pull-ups
Minute 2 | 5 strict weighted dips

Intermediate: 
EMOM 12:
Minute 1 | 5 strict pull-ups
Minute 2 | 5 strict dips

Beginner:
EMOM 12:
Minute 1 | 7 ring rows
Minute 2 | 7 push-ups

HOME WOD: 
Equipment: 
EMOM 12:
Minute 1 | :30 dumbbell bent over rows
Minute 2 | :30 dumbbell floor presses

Bodyweight: 
EMOM 12:
Minute 1 | :30 weighted v-ups
Minute 2 | :30 hand-release push-ups

Movement scaling options:
Strict weighted pull-ups: Load, strict pull-ups, banded strict pull-ups, ring rows
Strict weighted dips: Load, strict dips, banded strict dips, box dips

Partner option:
Accumulate:
80 strict weighted pull-ups
80 strict weighted dips


Post-Workout Skill Work: 
3 sets:
On a 2:00 clock:
15/20 cal. Echo bike
Max distance DB farmer carry (50/70 lb)
– Rest 2:00 between sets.
– Use two DBs.