082813

Welcome to the Herd  Greg

and Strock

Wednesday

All Levels

Skill Builder:
Run 400m Rest 2 min
Run 200m Rest 2 min
Run 400m Rest 2 min

WOD: 2K Row Test (2013 Games Event 2)
While Heat 1 is Rowing - Heat 2 Will Work:
Muscle Up Transition 5 x + Rope Climb: AMRAP 30 sec
Rest 1 Minute

*Switch It Up When Heat 1 Finishes

-

Level 1

Pre - Structural Skill: 3 x 200m Run - Rest 2 min After Each Set

Skill Builder: Deadlift 10 - 12 Reps @ 2-0-2-0

WOD: Teams Of 2
2K Row For Time



Thursday

All Levels

WOD: The Bear Complex
In 20 Minutes
Complete 4 - 5 Rounds Of
5 Cycles Of: Power Clean, Front Squat, Push Jerk,
* Dropping The Bar Is 5 Burpees On The Spot, Then Continue At Last Position

Then

5 Minute Max Double Unders - Every Break is 5 HSPU's

-

Level 1

Skill Builder: Med Ball Clean & Double Unders

WOD: Tabata

Full Tabata At Each Station Before Rotation - Score Is Total Reps
Goblet Squat
Double Unders
Sit Ups

You have enemies? Good. That means you've stood up for something, sometime in your life. - Winston Churchill

Post load, time, or numbers of reps completed to comments.