ALT EVERY 90 SEC X 8 ROUNDS
RD 1 | 1-3 Rope climbs
RD 2 | 30 sec star plank each side
4 RDS FOR TIME | 15 TC
42 Double Under
21 Wall Balls
9 Burpee Pull-Ups
RX+ | high target and/or 12 Burpee Pull-Ups
RX | as written
INT | 30-15-9 Reps
8 MIN BUILD TO HEAVY COMPLEX
1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat
AMRAP x 12 MIN
3-6-9-12-15-X
Toes-to-Bar
Power Snatches
15/12 Cal Row
RX+ | 95/65
RX | 75/55
INT | 65/45
EVERY 90 SEC X 4 ROUNDS OF
ALT SKILL SETS
SET 1 | 2 KB Complex (1/1)
SET 2 | 2 Turkish Get-Up (1/1)
1 KB COMPLEX =
6 Single Arm KB Swings + 4 KB Hang Snatches + 2 KB Overhead Squats
Untamed Crew!
Here are the most important information about this weeks training and current progressions:
1) Second week on the Rope Climb Progression on Tuesday!
2) Also the second week on the Push Press strength progression on Wednesdays - the goal is to develop strength in the push press with some shoulder fatigue. We will test our 1RM at the end of the cycle!
3) First Friday of the month = time for another benchmark workout. This month it is a repeat of Cindy!
As always, Stay Wild & have fun with this weeks training!
WOD
Toe To Bar
Power Snatch
Row
STRENGTH
Power Snatch
Hang Power Snatch
Overhead Squat
ACCESSORY
Kettlebell Complex
Kettlebell Turkish Get Up
SKILL
Rope Climb
Star Plank
WOD
Double Under
Wall Ball
Burpee Pull Up
STRENGTH
Push Press
WOD
Airdyne Bike
Power Clean
WOD
Bike or Row Erg
Overhead Dumbbell Lunge
Dumbbell Snatch
Burpee Over Dumbbell
ACCESSORY
Forearm Plank
Toe Touch Crunch
WOD
Pull Up
Push Up
Air Squat
WOD
Row
Dumbbell Deadlift
Synnchro Burpee
Dumbbell Clean & Jerk
Synchro Butterfly Sit Up
Dumbbell Devils Press
Synchro Dead Hang