091813

Who's Cool I'm Cool

Wednesday

Level 2

Strength:

A. Build To A Heavy 1 Rep Thruster From The Ground (12)

B. At 60% Of A, Do A Ladder Of 1-10 Reps Thrusters (6 min cap)
(from the ground - squat clean thruster is ok - use DB's to scale)
Rest 3 min

C. 1 - 10 Of Pull Ups (6 min Cap)
Adv - C2B

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Level 1

Skill: Thruster

Sets Of 8 Reps For (10)

WOD: AMRAP 5, Rest 3 min, AMRAP 5
5 Wall Ball
5 Pull Ups





Thursday

Level 2

Skill Builder:
4 Rounds
Rope Climb: 30sec AMRAP, Rest 30sec
5 HSPU's (ADAP), Rest 1min

WOD: MAP Session
5min on, 3min off 3 sets

1st Round:
10 KB Swings
10 KB Box Step Ups (alt legs - total steps)
5 Burpees

2nd Round:
10 Alt Arm DB Snatch
5 HRPU's

3rd Round:
10 KB Swings
10 KB Box Step Ups (alt legs - total steps)

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Pre-Skill:
Rope Climb Positioning/Rope Pulls Off The Ground - "Spanish Wrap"

Skill Builder: Deadlift 10 Reps 2020 (10)

WOD: 5min On, 3min Off 3 Sets

1st Round
8 Russian KB Swings
4 Burpees

2nd Round
8 Box Step Ups (alt legs - total steps)
8 Sit Ups

3rd Round
8 Russian Swings
4 Burpees

Things do not happen. Things are made to happen. - John F. Kennedy

Post load, time, or total reps completed to comments.