
Workout of the day
2024-09-27
Strength
A. 10 mins: Instruction / practice
(week 3 / 4)
-Complete at least 3 Sets of:
6 x establish clamp
4 x Rope hanging knee raise or toes-to rope
2 x Knee Raise + Clamp + Stand
B. 10 min EMOM
1st min: 1-2 15' Rope Climbs
2nd min: 3-5 Wall-Walks
Metcon
12 min EMOM
1st min: Max Slam-balls
2nd min: Max Shoulder taps
3rd min: Rest
core
Partner
Accessory
3 sets:
6 / 6 Curtsy lunges