10.27.20

Today our focus is on long sustainable aerobic work with upper body pushing and pulling mixed in. If short on time reduce EMOMs to 8 minutes or reduce rest times. Two separate scores today, total calories biked and rowed. Pick loads for the KB movements that will challenge you.

A. Conditioning

3min Row @70%

2min Row @80%

1min Row @90%


-2min rest-


EMOM x 10mins


1st – 3-5reps Strict Pull Up

2nd – 3-5reps Strict Bar Dip

*may do these weighted if desired


-2min rest-


3min Bike @70%

2min Bike @80%

1min Bike @90%


-2min rest-


EMOM x 10mins


1st – 2-5 Burpee Bar Muscle Ups

2nd – 10 Dual KB Bench Press

*Scale Burpee Bar MU to Burpee C2B


-2min rest-


3min Row @70%

2min Row @80%

1min Row @90%


-2min rest-


EMOM x 10mins


1st – 10 Dual KB Gorilla Rows

2nd – 6-10 Strict Handstand Push-Ups

*Scale Strict HSPU to Pike Strict HSPU, Kipping HSPU or 2x Push-Ups

#PushUps #Rowing #Dips #StrengthandConditioning #Crossfit #PullUps #Concept2Rower #Personaltraining #RogueEchoBike #HandstandPushUps #BenchPress #Aerobic #Burpees

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