Welcome to the Herd Harry
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Wednesday
Level 2
Strength:
Snatch EMOM
1 Power Snatch Every min for 10 min (working up in weight, then across as needed)
3 Rounds
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
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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
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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
Thursday
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
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)
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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
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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