WOD
"Marzipan Pigs for Luck"
Every 2:00 (8 sets)
15 Wall Balls 20#/14#
10 Burpee to Bar
(Score is Slowest Set)
Accessory
Mini Pump - Lower Pull
4 sets
8 Split Stance Barbell Good Morning @ RPE 8 (each side)
-rest 30 secs-
16 Dumbbell Glute Bridges @ RPE 6
* Rest 1-2 minutes between rounds
* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Strength
Pause Split Jerk 3x2
Skill Focus (Split Jerk)
Split Jerk Footwork Drill (3x3)
Pause Split Jerk (3x2 @ light/moderate)
WOD
"Death Valley"
For Time:
30 Burpee to Bar (6in)
-straight into-
3 Rounds
25/20 Calorie Air Bike
75 Double Unders
Accessory
Gymnastics - Pulling (Week 2)
Pulling Test Day:
*No matter which level you choose, you must be able to complete 6 or more within 2 minutes. If you cannot, move to the next scaled level.
Level 1: Complete max effort Ring Rows in 2 minutes
Level 2: Complete max effort Kipping Ring Pull Ups in 2 minutes
Level 3: Complete max effort Kipping Ring Muscle Ups in 2 minutes
WOD
"Burnout"
For Time:
800m Run
40 Burpee to Bar (6in)
400m Run
20 Burpee to Bar (6in)
Strength
Deadlift 5x5
5 sets of:
5 Deadlifts @ 75% followed by 3 Broad Jumps
- Complete 1 set every 1:30-2:00-
Accessory
Broad Jump: Max Distance
Record best set (Total distance of best set of 3 jumps)
WOD
"Beast-Man"
Teams of 2
4 Rounds For Time:
40/32 Calorie Air Bike
20 Synchro Burpee to Bar (6in)
