Rotate ‘n Dominate
Paul
Warm-up
30-20-10
Bandy pull aparts
KB Lunges (1.5, 1p)
1 min of each side- Tricep stretch with band
Gymnastics
EMOM8
X STRICT MUSCLE-UPS
Games- 2 and/or weight vest
Regional- 1
Open- 2 linked kipping
Can’t do MUPs? 3 Transitions on the minute
Strength
Work up to a 1 RM
Back Squat
WOD (20 min)
Every Minute Rotate exercises
1. Box Jumps (30,24)
2. Overhead Lunges (95,65)
3. Burpee Lateral Jumps
4. Power Snatches (95,65)
-Continue the rotation until you reach a total of 200 reps. Record your total time complete the reps as your score.
Regional-175 Reps (75,55)
Open- 150 Reps (75,55)
gymnastics: 8/8 x 1 strict muscle up
back squat: 425×1 (tied PR)
wod: 16:47
Sqaut: 315 PR tied
WOD: 19:21 Regional
Squat: 275, not a pr. Got scared..
Wod: 9:28 for 200
17:53 for 225 reps. squatted yesterday.
EMOM – transitions. no MUPs this morning.
Back Squat – 315#. 10# PR. Was tempted to try 325, but thought I’d end on a good note.
WOD: 19:11 for 200 reps. At the rate I was going by the end it would’ve taken me another 2 full rounds to get to 250.
The workout has been modified for the later classes. This workout is HARD. Nice job by the 5:30am for hanging in there!
530 guinea pigs back in full affect. It’s been a while
More like rotate and get dominated for me this morning, ugh.
EMOM: 7/8 1 strict per
Back squat: 345 is a 10lb PR
WOD: 17:47 for 200 reps