11/6/24

Warm up:

Warmy+

Tabata, 3 rds of;

Push ups

Xfit WOD;

  • EMOM For as Long as Possible
  • Minute 1:
  • 1 Pull-Up
  • 1 Kettlebell Swing (24/16 kg)
  • Minute 2:
  • 2 Pull-Ups
  • 2 Kettlebell Swings (24/16 kg)
  • Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
  • Rest 1 minute
  • Minute 1:
  • 1 Power Clean (95/65 lb)
  • 1 Push-Up
  • Minute 2:
  • 2 Power Cleans (95/65 lb)
  • 2 Push-Ups
  • Continue with this pattern, adding 1 rep to each movement every round until the prescribed work cannot be completed in 1 minute.
  • Time Cap: 24 minutes

2×1 couch stretch + 3 minute bottom position squat hold.

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