Wednesday, October 2, 2013


Welcome to the Herd Harry
and Sibbie!


Level 2

Strength: Snatch EMOM

1 Power Snatch Every min for 10 min (working up in weight, then across as needed)

3 Rounds
Weighted Sit Ups 12-15, Rest 30 sec
HSPU or Push Up AMRAP (add up total in 3 attempts)
100 Rope Passes as fast as possible (can be singles or doubles or triples) (rest 30 sec)

WOD: 3 Min Max Double Unders
Every Break is 5 air squats


Level 1

Skill Builder: Overhead Squat 3 Reps (10)

WOD: 1 min per station, 4 rounds Rest 1 min once all stations are completed

Overhead Squat
Sit Ups
Push Ups
Jump Rope Passes


Level 2
Skill Builder/Strength:
4 Sets
Deadlift: 1.1.1 (rest 5 sec btw lifts), Rest 30 sec
Muscle Up Transitions (transitional work), Rest 90 sec

3 Sets: BB Walking Lunge (down floor) - increase weight each time.

WOD: Tabata
Row (Cal)  
Tabata Burpees (start at either station - can be Burpees first or row first: Full Tabata at each station before switch)


Level 1

Pre-Skill Structural: 3 Sets Strict Chin Ups 6-8; 30X1

Skill Builder: Deadlift 8 Reps (10)

WOD: Full Tabata at each station: Rest 1 min after each full Tabata (8 rounds is complete)
Row for Cal
Box Step Ups (weighted or unweighted)
Plank Hold
5m shuttle run

In order to succeed, we must first believe that we can. - Nikos Kazantzakis

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

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