-Warm Up-
Pizza Game
4 rounds of the pizza game
1:00 games
Air Squats
Up/Downs
Lunges
Push ups
Then…
3 rounds
5/5 single arm Kb deadlifts
5/5 single arm Russian swings
10 plank transitions
10 scap pull-ups
-Skill/Strength-
(10-12 minutes)
Rope Climb skills and Practice
-WOD-
EMOTM 18
MIN 1 :50 Max Reps of “KB Flow” (53/35)
MIN 2 :50 Max Reps of “BW Flow”**
MIN 3 :50 Max Reps of Rope Climb
*1 Rep of “KB Flow” is…
1 SA Russian Swing (L)
1 SA KB Hang Clean (L)
1 SA Russian Swing (R)
1 SA KB Hang Clean (R)
**1 Rep of “BW Flow” is…
1 Air Squat
1 Step-Back to Plank
1 Sit-Thru (L)
1 Sit-Thru (R)
(Score is Reps)
FINISHER
3 SETS
1:00 Max Cals on Bike
1:00 KB Plank Taps
1:00 Alt. V-Ups
-Rest 1:00 b/t Sets-
(Score is Lowest Cals on Bike)
