Tuesday 07/14/2020 AKA Ludwig’s Birthday!

STRENGTH / PUMP SESSION

EMOM 12 (6 Rounds)

Alternate between...

Min 1: :30 sec of strict Pull ups (or a variant that will help you get stronger)

Min 2: 5-10 reps (you choose depending on the weight) of moderate weight shoulder press with barbell.

*My goal with this session is to get everyone’s baseline strength up before we dive into a true strength cycle. So, if you are an athlete who has been pressing / doing pull ups over quarantine be sure to target heavier weight on the shoulder press and challenge yourself on the pull ups today!

WOD

EMOM 12 (6 Rounds)

Alt. Between...

Min 1: Max Cal’s on the rower

Min 2: Max Burpees

*We’ve done this before, but for 20 minutes. In fact, this is a MICF Benchmark WOD. But, for today, we’re going shorter and hopefully using a slightly higher intensity!