500 M Row, Shoulder and Squat Prep, Lighter KB Swings than you'll use in the WOD and WB's.
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Floor Press 5 x 5 reps
--Like Monday...this isn't "max out" on weight. After 3 warmup sets beginnning with the bar...you should use a weight that is challenging but that you can do without a struggle. Next week...we'll have you add 10 #'s. YOU SHOULD BE KEEPING TRACK OF THE LOADS YOU ARE USING.
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3 Attempts Max Strict Pull Ups - Yes, there will be scaling for those as yet not capable of pullups.
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10 Round EMOM*
a)Max Wall Balls 20/14
b)Max Perfectly Vertical KB Swings 70/53
*alternate each movement on the minute
So yes, the "Max" means that you don't get a rest. It's basically all out for 10 minutes. Unlike most EMOM's where you get to rest the remainder of each minute.
----
Floor Press 5 x 5 reps
--Like Monday...this isn't "max out" on weight. After 3 warmup sets beginnning with the bar...you should use a weight that is challenging but that you can do without a struggle. Next week...we'll have you add 10 #'s. YOU SHOULD BE KEEPING TRACK OF THE LOADS YOU ARE USING.
------------
3 Attempts Max Strict Pull Ups - Yes, there will be scaling for those as yet not capable of pullups.
-------------------
10 Round EMOM*
a)Max Wall Balls 20/14
b)Max Perfectly Vertical KB Swings 70/53
*alternate each movement on the minute
So yes, the "Max" means that you don't get a rest. It's basically all out for 10 minutes. Unlike most EMOM's where you get to rest the remainder of each minute.
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