Thursday
Warm Up:
Row 500m
2 lengths lunging pass thrus
Mobility:
Strength/skill: Pistols- 10 minutes
BEG: Work on progressions
INT/ADV: On the minute for 10 minutes, do 1 to 2 reps each leg. If you were successful last week, in holding all reps all rounds, add 1 more rep. If not, repeat last weeks rep scheme. ADV add 2& 1/2 more lbs overhead.
WOD: (30 mins, total time)
8 minute AMRAP
7 toes to bar (sub rollovers or v-ups)
10 box jumps 24/20"
THEN: exactly 10 mins REST
12 minute AMRAP
100m Farmer's carry 1.5/1 pood (1 kb only)
10 goblet squats 1.5/ 1 pood
10 KB SDHP 1.5/1 pood ( sub russian kb for shoulder issues)
ADV: 2 pood/1.5 pood
Warm Up:
Row 500m
2 lengths lunging pass thrus
Mobility:
Strength/skill: Pistols- 10 minutes
BEG: Work on progressions
INT/ADV: On the minute for 10 minutes, do 1 to 2 reps each leg. If you were successful last week, in holding all reps all rounds, add 1 more rep. If not, repeat last weeks rep scheme. ADV add 2& 1/2 more lbs overhead.
WOD: (30 mins, total time)
8 minute AMRAP
7 toes to bar (sub rollovers or v-ups)
10 box jumps 24/20"
THEN: exactly 10 mins REST
12 minute AMRAP
100m Farmer's carry 1.5/1 pood (1 kb only)
10 goblet squats 1.5/ 1 pood
10 KB SDHP 1.5/1 pood ( sub russian kb for shoulder issues)
ADV: 2 pood/1.5 pood
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