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Workout 11.11.20

A.

Health

12 Min EMOM: 

Min 1:  3 OHS (from the floor)

Min 2:  6 Ring Rows

 

Fitness:

12 Min EMOM: 

Min 1:  2 Squat Snatch @70-80%

Min 2:  3-5 C2B Pull Ups (Kipping/Butterfly)

 

Performance:

12 Min EMOM: 

Min 1:  1 Squat Snatch  @85-90%

Min 2:  3-5 Bar Muscle Ups



B.

Health

3 Rounds- CAP 13: 

8 KB Complex Left Side 35/26lbs

8 KB Complex Right Side 35/25lbs

24 Sit Ups

 

1 KB Complex = 

1 KB Clean (From the floor) + 2  Front Rack Reverse Lunges (1 Each Leg) 

 

Fitness

3 Rounds- CAP 13: 

8 KB Complex Left Side 53/35lbs

8 KB Complex Right Side 53/35lbs

24 Sit Ups

 

1 KB Complex = 

1 KB Clean (From the floor) + 2  Front Rack Reverse Lunges (1 Each Leg) 

 

Performance:

3 Rounds: – CAP 13: 

8 KB Complex Left Side 70/53lbs

8 KB Complex Right Side 70/53lbs

24 Sit Ups

 

1 KB Complex = 

1 KB Clean (From the floor) + 2  Front Rack Reverse Lunges (1 Each Leg)

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