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Wednesday

Level 2

A. Back Squat: Find 1RM
Take 80 of A % for AMREP

WOD: 3 rounds
25 Wall Ball
15 Toes to Bar

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Level 1

Pre-Skill Anaerobic: Row 100m 3 sets

Skill Builder: Back Squat find 1RM

WOD: AMRAP 12

10 Wall Ball
8 Sit Ups
6 No Push Up Burpees

  

Thursday

Level 2

Strength: Snatch Build to a 1RM Power Snatch (12)

WOD: 3 Rounds 6 on, 2 off
Rd 1

5 DB Snatch

5m Bear Crawl 

5 Sit Ups

Rd 2
20 Dubs (50 Jump Rope Passes)

5 T2B

Rd3

5m Shuttle Sprint 4 x

5 Burpees

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Level L1

Skill Builder/Strength: Build to a 1RM Push Press (12)

WOD: 3 Rounds 5 on, 2 min off
Rd 1

5 KB Swings

5m Bear Crawl

5 Sit Ups

Rd 2

50 Jump Rope Passes

5 Hanging Knee Raise

Rd 3

5m Shuttle Sprint 4 x

5 Burpees

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