010614

Monday

Level 2

Strength A: In 12 min, find a 1RM Front Squat
B. 80% of A for max reps front squat

WOD: Tabata (full tabata at each station - start at ANY station - low score)
1. Push Ups 2. Wall Ball 3. Pull Ups (adv = C2B, Beg - ring rows)
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Level 1

Skill Builder/Strength: Front Squat Find a 1RM

Review: Kipping pull ups

WOD: Tabata (low score)
Push Ups Wall Ball Pull ups/Ring Rows

Tuesday

Level 2

Skill Builder/Strength: 3 Position Power Snatch 4 sets. (Beginner & int: High hang, knee, floor) 

Adv: Floor, Knee, High Hang

WOD: For time

20 HSPU (sub to AbMat, Pike, or Push Ups)

30 T2B

40 Kb Swings

50 KB Walking Lunges

60 KB Cleans (total reps - either arm, split as needed)

70 Sit Ups

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Level 1

Skill Builder/Strength: Overhead Squat: 5 Sets of 3 reps

WOD: For time

20 Push Ups

30 Hanging Knee Raises

40 KB Swings

50 KB Walking Lunges

60 Single Arm Russian Swings

70 Sit Ups

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