Strength
Power Snatch
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
- Use lightweight that can be cycled smoothly for 5 Touch and Go reps
WOD
"Reading Rainbow"
For Time:
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2x70/50) after each set
Strength
Deadlifts:
- Heavy Single (10-12 minutes)
* Rest a little longer than normal between sets when you reach heavier weights *
WOD
"Little Havana"
For Time:
50-40-30-20-10
Abmat Sit ups
Farmer Carry 70s/50s
WOD
"Disney Springs"
3 rounds For Time:
15/12 Calorie Assault Bike
15 toes-to-bars
75ft 2x70#/50# Farmers Carry
Skills and Drills
Pistols: Week 2
Advance:
5 sets
20-30 seconds bottom of the pistol hold (each leg)
Intermediate:
5 sets
10-20 seconds bottom of the pistol hold (each leg)
Beginner:
5 sets
10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way)
Alternative Option:
3 sets
15 Straight leg Dumbbell Deadlifts
15 Dumbbell Front Squats
WOD
“Jerry Can”
For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry
Dumbbells: (50’s/35’s)
