Rippin’ Through The Week

Sep 3rd, 2021

Category: Uncategorized

Rippin’ Through The Week

Danny

Outdoors Primarily – Please do not park in the lot

Warm-Up
150m Row – Legs and Lean
150m Row – Just Arms
300m Row – Entire Body

7-6-5
Single Leg KB Deadlifts*
Single Arm Bent Over Row*
Goblet Squats

*Each Side

Accessory
EMOM12
1. 10 SA Hollow Hold Floor Press R
2. 10 SA Hollow Hold Floor Press L
3. 10 Kettlebell Pull-Over*
4. 10 Kettlebell Plank Drag
* can use a mb for upper back support

WOD
1000m Row
30 Goblet Squats 2|1.5
30 Kettlebell Swings

Rest 3 Minutes

750m Row
20 Goblet Squats
20 Kettlebell Swings

Rest 2 Minutes

500m Row
10 Goblet Squats
10 Kettlebell Swings

Level 2- 1.5|1
Level 1- 1|0.75, 750-500-250, 20-15-10 Reps
ADV- Kettlebell Snatch

Extra Work
9-6-3
Squat Snatch 165|110*
50ft HS Walk**

ADV – Over Obstacle

*Weight should be moderately heavy
**Outdoors – Sub 3 Wall Climbs per Round