Thursday Nov 18, 2021
  • Classes
    • 6am
    • 9:30am
    • 12pm
    • 415pm
    • 530pm
    • 645pm

ANA RIVERA MOTM

Competition Class

Strength

Skills & Drills

GYMNASTICS

A. 2 Rounds, for Quality
15 Cal Bike
10 Ring Rows
7 Beat Swings
7 Beat Swings w/ straight arm push back
then 2 rounds of 3-5 C2B

B. 10min EMOM
30-40% of C2B test reps (ex. if 20 C2B, complete 6-8 C2B each min)
*add 1 rep to last 5 rounds if you were successful last week
*bike with remaining time

C. 10min EMOM
30-50% of Max Distance HS Walk
*choose distance that you can do UB in less than 25s
*add 5-10ft to last week

D. 4 Rounds for Quality
3 Strict Rope Pull-ups w/ touch (*practice touching 'target' in legless RC, alternate hands on top each round)
6 TnG Wall Walks (goal is to go afap)

CONDITIONING

30/24 Cal Bike Sprint
rest 2min
25/20 Cal Bike Sprint
rest 2min
20/15 Cal Bike Sprint
Rest 2min
15/12 Cal Bike Sprint

MetCon

Class

E3M15M
2 Push Press + 1 Jerk
3 Strict Pull-ups

ANA MOTM WOD
27 - 21 - 15 - 9 - 6 Reps for Time:
Deadlift
Hang Power Clean
STOH

Rx = 95/65
Rx+ = 135/95