Mar 22, 2020

Monday 3/23
“Cairo”
Ascending Ladder for 15:00:

2 Strict Pull-Ups
2 Single Arm Dumbbell Squat Cleans
2 Dumbbell Facing Burpees

4 Strict Pull-Ups
4 Single Arm Dumbbell Squat Cleans
4 Dumbbell Facing Burpees

*Continue adding 2 reps to each movements
*Athlete’s choice on when to alternate hands on the single arm cleans.

“Cairo” (No Equipment Version):
Ascending Ladder for 15:00:

2 Odd-Object to Shoulder
2 Odd-Object Goblet Squats
2 Odd-Object Facing Burpees

4 Odd-Object to Shoulder
4 Odd-Object Goblet Squats
4 Odd- Object Facing Burpees

*Continue to add 2 reps to each movement

4 comments:

  1. 12 rounds + 38 with 20# db with 1 legit pull up! :)
    Comptrain squat challenge 140#

    ReplyDelete
  2. Challenge: Vacuum the house. WOD: 4 rounds plus 24 reps. 5# dumbell. PU outside in a tree.

    ReplyDelete
  3. Great challenge Brian, I should try that one!

    ReplyDelete