191128 - “Tryptophan 2.0”

November 28, 2019

***9:00am class ONLY - Happy Thanksgiving!!***


(Compare sport to 141128,171123, & 181122)


Warm up:
Cardio
MOB
Barbell Warm up
Dry Run
 

WOD: “Tryptophan 2.0”
Rx:
4min AMRAP:
9 O/H Squats (95/65)
6 Strict Pull-ups
4min AMRAP:
15 Front Squats (95/65)
6 Strict Pull-ups
4min AMRAP:
21 Back Squats (95/65)
6 Strict Pull-ups
Scaled:
3min AMRAP:
9 O/H Dumbbell Lunges (20s/15s)
6 Ring Rows
3min AMRAP:
15 Dumbbell Front Squats (20s/15s)
6 Ring Rows
3min AMRAP:
21 Air Squats
6 Ring Rows
Sport:
9 O/H Squats (165/105)
9 Ring Muscle-ups
15 Front Squats (165/105)
15 Strict HSPUs
21 Back Squats (165/105)
21 C2B Pull-ups
 

Mobility:
Lat FR
IT/Quad FR
Shoulder Stretches

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