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| Last one back is a rotten egg! |
Wednesday
All Levels
Strength: 12 Minutes Establish 1 RM Squat Clean
Pre-Struc: AMRAP 8 - KB Swings
WOD: 3R FT (10 min cap - scale to 15 reps per movement)
20 x Burpees
20 x T2B
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Level 1
Skill Builder: Deadlift 5 x
Pre-Struc: AMRAP 4 - KB Swings
Rest 3 minutes, then
WOD: 3R FT
25 Wall Ball
20 Sit Ups
Thursday
All Levels
Skill Builder: 10 minutes: Handstand hold/Muscle Ups Transition/Turkish Get Up
30sec Handstand Hold (scale: walking, free-standing with partner, handstand wall hold, pike on box, or plank hold)
5 x Muscle Up Transition (work through the middle)
6 x Alt Arm Turkish Get Up
WOD: AMRAP 3 - 3 x
5 HSPU
10 KB Swings (Heavy)
15 Goblet Squats
Rest 3 Minutes
Finisher 300m Row For Time
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Level 1
Pre-Skill: 200m Run, Rest, 200m Run
Skill Builder: 20 Alt Arm Turkish Get Ups
KB Swing/Goblet Squat Mechanics & Points Of Performance
WOD: AMRAP 3 - 3 x
5 Push Ups
10 KB Swings (Russian)
15 Goblet Squats
Rest 2 Minutes Active: Walk/Mobility
Procrastination is opportunity's assassin. - Victor Kiam
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