New York City Are You Ready!!
Monday
Level 2
Strength: Back Squat (20)
1, 6, 1, 6, 1, 6; 30X1, Rest 2 - 3 min.
WOD: AMRAP 15
200m Run
3 Muscle Ups (6 Pull Ups + 6 Dips/Bar Muscle Ups
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Level 1
Skill Builder/Strength: Back Squat
8 Reps; 40X1
WOD: AMRAP 15
200m Run
5 Pull Ups
5 Push Ups
10 Air Squats
Tuesday
Skill Builder: 3 Position Power Snatch 4 - 5 Sets (12-15)
High Hang, Below Knee, Floor
Rest 2:00 min
WOD: 4 Rounds For Total Time - High Effort! (15)
7 Power Snatch (from the floor)
Row 100m (High Effort!)
Rest 2:30 min
Finisher: Max Plank Hold 45/25 Bumper On Back
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Level 1
Pre-Skill: Row 200m, Rest As Rotations, 3 Sets
Skill Builder: Overhead Squat 8 Reps; 30X1 (10)
WOD: 5 Rounds For Total Reps (15)
30 sec on, 30 sec off to rotate, No 1 min rest period
Row (cal)
Overhead Squat (bar or PVC)
Sit Ups
Either you run the day or the day runs you. - Jim Rohn
Post load, time, or reps completed to comments.
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