Durability
1-Arm Supported Bent Over DB Row
3 set of 10 reps per side – heavy as possible – short rests
Skill/Strength
Skill Session for Toes To Bar & Barbell Warm Up
November Benchmark WOD
2o Min AMRAP
10 Toes To Bar
15 Shoulder to Overhead (115/75) Rx+ 135/95
20 Front Rack Alternating Barbell Reverse Lunges
We transitioned to the new gymnastics standards (2 Strict w/out band or 5 Strict w/ band) during November and the benchmark has Toes to Bar. For the purpose of comparison, we are going to make a 1 time exception to the new rules and allow athletes to retest as they did 30 days ago even if they do not currently have the requisite strength requirements to complete toes to bar (2 strict pull-ups). Good luck to everyone!
Scores from our First Try at this November Benchmark 30 Days Ago. We did lots of midline and shoulder strength this month, show off those gains.
Scores from Sunday
