Monday
Level 2
A. 500m row test
B. Muscle up Skill Work 10 min about 3 sets of each
B. Muscle up Skill Work 10 min about 3 sets of each
Fitness: Begin working kipping progressions
P: ADAP Pull Up 5: (chin over bar, chest to bar, belly button to bar, bar muscle up)
C. 10 Min Work Capacity Test 2.0
P: ADAP Pull Up 5: (chin over bar, chest to bar, belly button to bar, bar muscle up)
C. 10 Min Work Capacity Test 2.0
4 min Shuttle Run (10m = 1 point)
3 min:
P: Front Squat from ground (95/65#)
F: Goblet Squat
2 min:
P: C2B Pul Ups
F: Jumping Pull Ups (because they've already had a ton of horizontal pulling from row)
1 min Burpee w/Lateral jump over hurdle or barbell
Score is max reps
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Level 1
Pre-Skill: 500m Row
Skill: Kipping Pull Up Progressions
WOD: Work Capacity Test 2.0
4 min shuttle run (1 pt ever 10 meters)
3 min Goblet Squat
2 min Jumping Pull Ups
1 min Burpees
WOD: Work Capacity Test 2.0
4 min shuttle run (1 pt ever 10 meters)
3 min Goblet Squat
2 min Jumping Pull Ups
1 min Burpees
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