Strength
Back Rack Lunges 4x8
4 sets
8 Back Rack Lunges (per leg), build across sets based on feel
WOD
"Black Cat"
For Time:
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
15 Bar Muscle Ups (Scal 30 Chest to Bar)
25/20 Calorie Air Bike
25 Toes to Bar
25/20 Calorie Air Bike
WOD
"Cornhuskers"
For Time:
Teams of 2
5 Rounds
Partner 1:
2 Rope Climbs ( or 10 Strict Pull Ups)
12 Front Squats 135#/95#
Partner 2:
20 GHDs (Or V-Ups)
-Switch when both are completed
Accessory
Turkish Get-Ups
5 x 2 reps (each side)
*Use a weight that is challenging but allows for good form throughout reps
WOD
"Golden Gophers"
For TIme:
1-2-3-4-5-6-7-8-9-10
Devils Press (50s/35s)
* 10/8 Calorie Air Bike after each set.
Accessory
Gymnastics - Pulling (Week 9)
Test Week! It's time to see our hard work pay off. How do your numbers compare to week one?
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
Sets do not need to be completed unbroken. Perform max reps within the two minutes.
WOD
"Ducks"
For Time:
100 Double Unders
25 Handstand Push Ups
25 Box Jump Overs 20"
10 Wall Walks
25 Box Jump Overs 20"
25 Handstand Push Ups
100 Double Unders
