021214

Welcome to the Herd James!

Wednesday

Level 2

Fitness: Row 150m hard 3 sets (rest about 3 min after each interval)

Performance: Row 250m hard 3 sets (rest about 3 min after each interval)

B. Tabata (for low score at each station - start at any station - 1 full tabata then rotate, rest 30 sec during rotation)

1. Shoulder to Overhead
2. Sit Ups
3. 5m Shuttle Run

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Level 1

Skill Builder: Rowing Instruction + Row 150m hard 3 sets (rest about 3 min after each interval)

Skill Builder 2: Double under progressions

B. Full Tabata at any station - low score)
1. Slam Ball
2. Sit Ups
3. Rowing (for cal)

Thursday

Level 1

Skill: Deadlift 8-10 reps, 2020 (10)

WOD: 1 min on, 1 min off  2 sets through
1. KB Deadlift (light)
2. Burpees
3. Jump Rope
4. Air Squats

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Level 2 

Fitness & Performance

A. EMOTM 10

Fitness: Hang Power Clean or Clean High Pull (can even be deadlift)

Performance: Build to a 1RM Power Clean & Power Jerk (go up weight as needed)


B. AMRAP 4: of 50% of heaviest A for max reps

Fitness: Same Movement chosen in part A

Performance: Power Clean & Power Jerk


C. AMRAP 3 of Jump Rope

Fitness: Single Unders

Performance: Double Unders

D. AMRAP 2 of Burpees

E. AMRAP 1 of Air Squats

Post results to comments.