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Workout of the Day – Tuesday, November 20, 2018

By Coach Quinn | In WOD | on November 19, 2018

EMOM x 15:
1 – Banded Row x 10 reps @ 2011 tempo
2 – Parallette Push-up to “T” x 10 reps
3 – Hollow Hold x 30 seconds

5 rounds for time:
7 Burpees
10 KB Swings (70/55)
10/7 cal Row
Rest exactly 1 minute between rounds. 

EMOM x 15:
1 – Ring Muscle-ups x 3-6 reps
2 – (Strict) Handstand Push-ups x 5-10
3 – Hollow Hold x 30 seconds

5 rounds for time:
7 Burpees
10 Hang Power Snatches (75/55)
10/7 cal Row
Rest exactly 1 minute between rounds.

Extra Work

3-5 sets, with glute band above knees:
10 lateral steps R
10 lateral steps L
10 diagonal steps forward
10 diagonal steps reverse
10 squats
Rest as needed.

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