Strength/ Skill
ON A 8:00 CLOCK...
Rope Climb Practice
Freedom (Advanced) - Legless Rope Climb (1-2 reps Every 1:00)
Independence (Intermediate) - Rope Climb (1-2 reps Every 1:00)
Liberty (Beginner) - Zombie Rope Climbs/Foot Clamp and Stand (1-2 reps Every 1:00)
WOD
FOR TIME
100 Double Unders
50 GHDs
100 Double Unders
50 Toes to Bar
100 Double Unders
50 Abmat Sit-Ups
victor buendia
WOD
"Grass Court"
20:00 AMRAP
50 Double Unders
50 Single Arm Dumbbell Push Press 50#/35#
50 Double Unders
50 Abmat Sit Ups
50 Double Unders
40/32 Calorie Air Bike
(Score is Rounds + Reps)
Strength
Back Squat 4x3
Every 2:00 × 4 sets
3 Back Squats @ 75%
WOD
"Thin Blue Line"
4 Sets:
3:00 AMRAP
50ft Single Arm Overhead Walking Lunge 50#/35#
Max Rounds
10 Ring Rows
10 Push Ups
10 Abmat Sit Ups
-rest 1:00 between sets-
Accessory
Gymnastics - Pressing (Week 3)
8-minute EMOM
Level 1:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall walks
Even minute: 5-7 no push up burpees
Level 2:
Odd minute: Complete 30% of your 1 rep max effort from week one of kipping handstand push ups
Even minute: 10 no push up burpees
Level 3:
Odd minute: Complete 30% of your 1 rep max effort from week one of wall facing handstand push ups
Even minute: 15 no push up burpees
Score the number of reps completed per set for the odd minute movement
Strength
Deadlift 5-3-1-5-3-1
Deadlift (Wave 2):
Tempo Deadlift (3sec down) 5-3-1, 5-3-1 @ 72-82-88%
Post: Gymnastic Pressing
WOD
“Annie 2.0”
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Abmat Sit Ups
