Events for November 2022

Sunday, 11/8
November 7, 2015
Tuesday, 11/10
November 9, 2015

IMG_0684

Warm-Up
3 Rounds of
6 Dolphin Push-ups
12 Alt Dead Bugs
6 Alt T Push-Ups
12 Supine Scorpion

then,

1 Minutes OH Band Stretch/side

Skill
EMOM 24 (6 Rounds each)

A) Max unbroken Strict HSPU + Max Kipping HSPU*
B) 15 Band Pull-Aparts
C) Double Unders (50/35/20)
D) 15 V-Ups

*HSPU Options:
Set-Up Scaling
Rx = Hands on 25 Lb plates, head to Ab Mat.
Scaled = Single Ab Mat (no plates)
Mvmt Scaling
No Strict HSPU = move directly into max kipping HSPU
No Kipping HSPU = 2 Wall walkers + 4 DB Push Press

**Double Unders: choose a realistic goal (50/35/20) and work complete it each round
– scale = 100 Single Skips

Finisher
3 Rounds, NFT, of
8-10 Half Kneeling Single Arm OH Press/side
20 Windshield Wipers
10 DB Powell Raises/ side
20 Hollow Rocks

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