110613

Winston Killin It With The Pukie Socks

Wednesday

Level 2

Strength: Overhead Squat Build to a Heavy 3 rep in 12 Minutes

WOD: 4 Rounds
1 min per station, rest 1 min after all 3 stations are complete (start anywhere)
1. Overhead Squat
2. Row for Cal
3. 5m shuttle + burpee at the end of every 5m’s

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Level 1

Skill Builder: Overhead Squat Sets of 5 reps (10)

WOD: 4 rounds 1 min at each station, 1 min rest at the end of 3

1. Overhead Squat (light - can be empty barbell)
2. Rowing for calories
3. 5m shuttle run

Thursday

Level 2

Strength: 3-4 Sets (15)
1. Bench Press 8 Reps;
2. Bulgarian Split Squat 8 each leg (with db's or kb's)

WOD: 10 AMRAP (15)
10 KB Clean (5 each arm)
10 KB Swing
10 KB Lunge
100m Run

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Level 1

Pre-Skill Anaerobic: 200m Run 2

Skill Builder/Strength: Deadlift 10x - 2020

WOD: AMRAP 6, Rest 3 min, repeat
10 KB Swing
10 Hand Release Push Ups
10 KB Lunge
100m Run

Friday

Level 2

Pre Structual: 3x 400m Run, Rest 1min

Srength: Build to a heavy 2 rep Back Squat (15)

WOD: 5min Max Unbroken Double Unders
1st - Break is 5 Air Squats
2nd - Break 5 V-Ups
3rd - Break 5 Burpees, then repeat

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Level 1

Pre Skill Structural: 400m Run, Rest 2min 2x

Skill Builder/Strength: Back Squat 5 Sets of 3 Reps 30x1

WOD: 5min Max Jump Rope Passes, Rest 3min, Repeat
Singles or double, every break = 5 Air Squats



Whatever you can do, or dream you can, begin it.  Boldness has genius, power and magic in it. – Johann Wolfgang Von Goethe


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