Warm-Up: (10mins.)
500m Row
Med Ball Plyos
3x8ea
Med-Ball OH Figure 8 Walk
Med-Ball Wall Ball
Med-Ball Half twist throw
Med-Ball Trans. Russian Twist
1min Rest
In 10min:
KB Woodchops 10-10
1 Arm KB Snatch+OH Squat+Zotes Press 3-2-1ea
2 Arm KB Snatch+OH Squat+Zotes Press 3-2-1ea
In 20min:
Deadlift 5/40%, 5/50, 10×3/60%
Bulgarian Split Squats 6ea Leg (30-80lbs)
(perform 1 set of BSS immediately following each set of Deadlifts)
Mo’vember
6pm MoWOD
35#/15# dumbbells
21-15-9
[200m Row (or Run with DBs) between
rounds]
Su’Mo’ Deadlifts High Pull with
Dumbbells
Dumbbell ‘Mo’Makers (Push Up, 1arm
row with left + 1arm row right)
Cooldown:
Tabata Mo’ bicep curls & Static Stretching (5-10min)
