Day 1:
Warm up
notes
3 rounds
-10m bear crawl
-10m duck walk
-200m jog
Gymnastics
-
L-sit progress
Work on L sit transition 10x10
-
Lifting
Back Squat
Reach to a heavy weight between (90-100%) in 6 rounds.
WOD
A) 3 rounds for time
- 50 double Unders
-10 strict pulls ups
-10 power snatches
B) Tabata rowing
- 20 seconds on 10 seconds off
-max cal is the score
Day 2:
Warm up
3 rounds
-10m lunges
-10 burpees
-10 cal rowing
Gymnastics
-
Muscle up progress
10 min EMOM
Odd 3 strict muscle ups
Even 3 false grip hold
-
Lifting
front Squat
Reach to a heavy weight between (90-100%) in 6 rounds.
WOD
A) 3 rounds for time
-400 m run
-15 double kb snatches @20kg
-10 deadlifts @225
-5 goblet squats @20kg
notes