11.9.19 Saturday

November 9, 2019

 

 

Mob:

Folder in Bin Please  =) + Corrective Sheet

FR Lats/Quads x2m 

Banded Swimmers x45s ea 

 

(Which Open workout was the hardest?)

 

2 rounds:

Band Facepulls/Tri Ext x15e 

Wall Walks x3 +10s Hold 

Spiderman w Reach x5e 

 

Skill: HS Walks 

2 sets of

KB Arm Bar Hold x30s 

Weighted Plank x45s 

 

EMOM x 10m 

Min 1: 15-20y HSW 

Min 2: Alt BW V-Ups x8-10e 

 

WOD:  5m AMRAP 

(5/5,10/10,15/15, 20/20….)

Cal AB

Burpee  

 

Post Stretch: 2-3 sets 

SB Infras x10e 

Ring Deep Squat Breathng x5 breaths

Band Spreads x20

 

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