020314

Holly and Ed workin on their hang-time!

Monday

Level 2

Strength: Back Squat

Build up, then
Perform: 20, 10, 10 + 5# from previous attempts (all at same weight)
Rest 3 min between working sets

WOD: Tabata: Low Score at each station - rest 1 minute after each full tabata is finished, then rotate (i.e., rotate after all 8 rounds are done at a single movement)
Start at any station: 

Pull Ups (C2B is possible)

Double Unders
Row for cal

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Level 1

Skill Builder/Strength: Back Squat
Sets of 10 reps at 30x1 tempo for about 10-12 minutes

WOD: Tabata: Low Score at each station - rest 1 minute after each full tabata is finished, then rotate (i.e., rotate after all 8 rounds are done at a single movement)
Start at any station (Start at your worst one)

Ring Rows/Jumping Pull Ups
Jump Rope Passes (singles or doubles - just count the passes)
Row for cal 

Tuesday

Level 1

Pre-Skill: Structural: Push Ups: 3 sets for max reps unbroken

Strength: Deadlift

Sets of 5 reps at 2020 tempo

WOD: For time:
30 No Push Up Burpees
30 Sit Ups
30 Single Arm Push Press
30 Sit Ups
30 Regular Burpees

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Level 2

Strength: 5 sets of

1. Build up to a 5 rep power clean (touch & go), Rest 30 sec
2. Dips 5x; weighted if possible, Rest 90 sec


WOD: For time (15 min cap - scale reps/movements as needed)

30 Burpees
40 Toes to Bar
50 Single ARM DB/KB Push Press
40 V-Ups
30 Burpees

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