111813

The Herd Is Comin!

Monday

Level 2

Strength: Back Squat

4-5 Sets 5 x Reps, Rest 2min

WOD: 9 min Alt EMOM;
1. 5 Press
2. Barbell Walking Lunge 8 x steps each leg
3. 10-15 Weighted Sit Ups

Coaches Choice Finisher: For time
4 min Max Wall ball - every break is 5 sit ups

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Level 1

Pre-Skill Structural: Weighted Sit Ups 5-10 reps

Skill: Back Squat x8-10 reps; 30x1

WOD: Full Tabata at each station; start at any station.
1. KB Walking Lunges (total steps)
2. Sit Ups
3. Wall ball

Tuesday

Level 2

WOD: 4 Station Alt EMOM: 16 minutes: Start at any station

1. 8-10 Strict Chin 31x0 (weighted or unweighted) 

2. 8-10 Dips 30x0
3. 10-15 T2B
4. 8-10 Deadlift 2020

Coaches Finisher: 70 KB Swings for time, every break is 10 burpees

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Level 1

Pre-Skill Structural: 3 sets: Strict Chin Ups x 5  31x1

Skill Builder/Strength: Deadlift 2020 10-12 Reps (10)

WOD: 4 rounds 1 min per station, rotate, at the end of 3 stations, rest 1 min
1. KB Swings
2. Hand Release Push Ups
3. (Singles or Doubles)

The only person you are destined to become is the person you decide to be. - Ralph Waldo Emerson


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