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| Welcome to the Herd David |
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| and Sebastian |
Wednesday
All Levels
Strength: OHS 4-5 sets
10 reps, Rest 90sec -2 min after each set [increasing reps from the week before]
10 reps, Rest 90sec -2 min after each set [increasing reps from the week before]
WOD: Mish-Mash MAP: 30 sec on, 30 sec off – 4 rotations
1. Row [cal]
2. Dubs [Fitness - Single Unders]
3. KB Swing [Fitness - Russian Swings]
4. Sit Ups
5. OHS [light] - sub to lighter weight or Goblet Squat
Rest 2 min
1. Row [cal]
2. Dubs [Fitness - Single Unders]
3. KB Swing [Fitness - Russian Swings]
4. Sit Ups
5. OHS [light] - sub to lighter weight or Goblet Squat
Rest 2 min
Thursday
Level 2
Strength: Backsquat
5-6 sets. 3 reps - build up to a heavy 3
5-6 sets. 3 reps - build up to a heavy 3
WOD:
"Annie"
50-40-30-20-10 reps For time
Double Unders
Sit Ups
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Level 1: [Fitness]
Pre-Skill: Double Under Instruction
Skill: Back Squat 5 reps 30x0 5 sets
WOD: "Annie"
50-40-30-20-10 reps for time
Double Unders (Sub Single Under 3-1)
Sit Ups
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