103013

Go Ash!!

Wednesday

Level 2

A. Strength: Build to a Heavy 5 Rep Back Squat (15)
Perform AMRAP at 85% of A (no tempo)

WOD: Sprint Chipper
400m run
35 Wall Ball
30 Toes to Bar
25 Hand Release Push Ups
20 Striders (each leg)
15 V-Ups
10 Burpees

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Level 1

A. Pre Skill Builder/Strength: Back Squat

Build to a Heavy 5 Rep
Perform AMRAP at 85% of A (no tempo)

WOD: The Cobra Sprint Chipper
400m Run
35 Wall Ball
30 T2B/Knee Raises/Sit Ups
25 HRPU’s
20 Striders (each leg)
15 V-Ups/Sit Ups
10 Burpees

Thursday

Level 2

3 Sets
1. Weighted Pull Ups 3-4; 31x0, Rest 30 sec
2. Weighted Sit Up 12-15, Rest 30 sec
3. Turkish Get Ups 3 Each Arm Smooth, Rest 30 sec

WOD: 5 Rounds, Rest 2 min after each set
6  Power Snatch (Touch & Go - can go up in weight or stay there)
30 Double Unders (Sub single unders )
If you have any shoulder issues - sub to front squat/or any movement with good turnover, but fits your needs/ability)

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Level 1

Pre-Skill: Structural: Weighted Sit Ups 8-10

Skill Builder: Overhead Squat 8-10; 21x1

WOD: Full Tabata at each station
KB Swing
No Push Up Burpee
Jump Rope

Fall seven times and stand up eight. – Japanese Proverb

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