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Welcome to the Herd Nina

and Kwaku!

Monday

Level 2

Strength: 4-5 sets
1. Back Squat 3
2. Strict Chin Ups 8-10 Reps (only 4 sets of 2)

WOD: 5 min on, 2 min off
Set 1:
100m Run
6 Pull Ups (2 Muscle Ups/Adv)
12 Wall Ball

Set 2:
100 m run
6 T2B
12 Box Jump + Step Down

Set 3:
100m Run
6 Pull Ups (2 Muscle Ups/Adv)
12 Wall Ball

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Level 1

Pre-Skill Structural (These can be worked into warm-ups if needed)

Strict Pull Ups 31x0 5-8 Reps

Skill Builder/Strength: Back Squat 10 Reps

WOD: 4 min, 2 Rest 3 sets
100m Run
5 Jumping Pull Ups
7 Push Ups
9 Air Squat

Tuesday

Level 2

Pre Struc Strength: EMOM 12 Alt
1. 5 Power Clean & Jerk (can go up in weight, does not have to be touch & go)
2. 10 Burpees

WOD: “Work Capacity Annie” 10 min test
2 min Dbl Unders
2 min Sit ups
90 sec Dbl Unders
90 sec Sit ups

60 sec Dbl Unders
60 sec Sit ups
30 sec Dbl Unders
30 sec Sit ups

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Level 1

Pre-Skill: Dbl Under Instruction

Skill Builder/Strength: Push Press 8 Reps + 1 second hold overhead

WOD: 10 minutes
2 min jump rope passes/Double unders
2 min Sit ups

90 sec Jump rope
90 sec Sit ups
60 sec Jump rope
60 sec Sit ups
30 sec Jump rope
30 sec Sit ups

Winning isn’t everything, but wanting to win is. – Vince Lombardi

Post your time, load, and total of completed reps to comments.