WARMUP
5 min on the clock
Buy-in: 200 m jog
then, amrap
5 air squats
5 air squat jumps
10 dbls / 20 singles - Jump Rope
Buy-in: 200 m jog
then, amrap
5 air squats
5 air squat jumps
10 dbls / 20 singles - Jump Rope
BACK SQUAT From Rack
Partner back squat
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set
3,3,3,2,2,2,1,1,1+
_start light and increase load each set. Record final set
Get comfortable with movements and weight and work up to WOD weight
PULL UPS:
3x5sec hang & hold
5x3 kipping work
PULL UPS:
3x5sec hang & hold
5x3 kipping work
OH SQUAT:
2x2 bar weight
6x2 increase load slightly each 2
10 Minute TRIPLET
15 Pull ups
10 OH Squat 95/65, 85/55, 75/45, 65/35
Burpee Bar Jump Overs
10 OH Squat 95/65, 85/55, 75/45, 65/35
Burpee Bar Jump Overs
5 Minute Transition / Set-up
5 Minute Couplet
25 Dbl Unders [50 singles]
15 Ball Slams 30/20, 20/10
