November 6, 2019 – Live. Perform. Compete

November 6, 2019 – Live. Perform. Compete

Live

A.

WorkoutPreview Error: No Workout Provided

Perform

A.

Every 90 seconds, for 7:30 (5 sets):
1 Snatch Balance + 4 Overhead Squats

B.

For Time:
30/25 Calories of Rowing
30 Wall Ball Shots @ 20/14 lbs
20/15 Pull-Ups

C.

For Time:
30/25 Calories of Rowing
30 Wall Ball Shots @ 20/14 lbs
15/10 Chest-to-Bar Pull-Ups

D.

For Time:
30/25 Calories of Rowing
30 Wall Ball Shots @ 20/14 lbs
10/5 Muscle-Ups

Compete

A.

Every 90 seconds, for 7:30 (5 sets):
1 Snatch Balance + 3 Overhead Squats

B.

For Time:
30/25 Calories of Rowing
30 Wall Ball Shots @ 20/14 lbs
25 Pull-Ups

C.

For Time:
30/25 Calories of Rowing
30 Wall Ball Shots @ 20/14 lbs
20 Chest-to-Bar Pull-Ups

D.

For Time:
30/25 Calories of Rowing
30 Wall Ball Shots @ 20/14 lbs
10 Muscle-Ups

E. Alternating Sets: Alternating Kettlebell Goblet Cossack Squat, Ring Support Hold, Glute-Ham Raise, Weighted PVC Passthrough

3 sets of:
E1. 10-12 Alternating Kettlebell Goblet Cossack SquatsRest 45 secondsE2. Ring Support Hold for 30-45 secondsRest 45 secondsE3. 6-10 Glute-Ham Raises (30X1 tempo)Rest 45 secondsE4. 5 Weighted PVC Passthroughs (5151 tempo)Rest 45 seconds

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