012014

Welcome to the Herd Aamir

Monday

Level 2

Strength: Back Squat

20, 10, 10 (+5 pounds from last time - keep adding to the progression)

 
WOD: AMRAP 15
 
Metcon version

3 Pull Ups,

6 Hand Release Push Ups,

9 Bumper Plate Sit Ups (bumper plate overhead)

Strength gain version

3 Strict Pull Ups,

6 Ring Push Ups or Dips,

9 Bumper Plate Sit Ups,

Rest 30 sec after each round for 'strength gain'

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Level 1

Skill Builder: Review Pull Up Progressions

Back Squat:

10, 10, 10 - going up in weight

WOD: AMRAP 15
3 Pull Ups,

6 Push Ups,

9 Sit Ups

Tuesday

Skill Builder/Strength 3-4 sets
1. 2 x of the Complex of: (Snatch High Pull x2, Power Snatch x1)
2. Rope Climb x2, ADAP
3. L-Sit, max hold, minimum 30 sec

WOD: 3 rounds of 1 min per round, rest 1 min after all 3 stations
 

1 min Power Snatch
1 min Burpees
1 min Dbl Unders

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Level 1

Skill Builder/Strength: Overhead Squat 10 reps

WOD: 4 rounds of 1 min per station, rest 1 min after all 3 stations are complete
1 min OHS
1 min Burpees
1 min Jump Rope Passes


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