020514

Way to go after it Chris!

Wednesday

Level 2

Skill Builder/Strength: (Power Snatch + Overhead Squat)

4 Sets 5 Reps rest about 2 min between sets
(Sub to power clean + Front Squat for any shoulder issues)

WOD:
100 Wall Ball for time
Every Break is 100m Row

-

Level 1

Skill Builder/Strength: Overhead Squat 8 reps
(sub to front Squat)

WOD:
75 Wall Ball
Every Break is 100m Row

Thursday

Level 1

Pre-Skill: Row 150m 2 sets hard (rest a couple minutes)

Skill Builder: Double Unders (5-10)

WOD: AMRAP 10

5 Sit Ups

7 Russian KB Swings

30 Jump Rope Passes

-

Level 2

3 Sets Row 350m (hard lung burners) Rest 3 min

3 Sets of

1. Weighted Sit Ups 10-15 reps, Rest 20 sec
2. KB Box Step Ups (with high box), 5 each leg Rest 20 sec
3. 1 min AMRAP Double Unders, Rest 1 min

WOD: AMRAP 4

Max rep American KB Swings

(sub to russian swings) 

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