Strength 1
Back Squat 5-3-1-5-3-1
Back Squat (Wave 2):
5-3-1, 5-3-1 @ 72-82-88%, then back to 77-82-88%
Post: 3 sets of 10 DB Reverse Fly
Strength 2
Reverse Dumbbell Fly 3x10
3 sets
10 DB Reverse Fly
WOD
"Arc’Teryx"
Every 2:30 (5 sets)
7 Thrusters 135#/95#
250/200m Row
*Score is slowest set
WOD
"Flashover"
For Time:
Teams of 2
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Box Jump Overs 20"
100ft Farmer Carry (50s/35s)
10 Box Jump Overs 20"
-into-
100/80 Calorie Machine
-into-
3 Rounds (each/1:1)
10 Dumbbell Bench Press (50s/35s)
10 Pull Ups
10 Dumbbell Bench Press (50s/35s)
-into-
100/80 Calorie Machine
Strength 1
Pause Split Jerk 4x2
Clean & Jerk:
- Pause Split Jerk (4x2 @ 65-70%)
- Focus: Positioning and footwork in the split
- Post: 3 sets of 8 Single Arm Dumbbell Row (each)
Strength 2
Single Arm Dumbbell Row 3x8
3 sets
8 Single Arm Dumbbell Row (each)
WOD
"Overhaul"
For Time:
15-12-9-6-3
Power Clean 135#/95#
15 GHDs (Scale V-Ups)
15/12 Calorie Row
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)
