Monday Week#2 Volume

Warm up

Row 2 minutes

Hollow rocks

Strict ring dips

OHS

Strict pull ups

Skill

Stroke technique, not rushing the recovery, maintaining body position

WOD

20 minute AMRAP

Row for calories 5-10-15-20-25-30-35-40-45-50…

Burpees 10-20-30-40-50-60-70-80-90-100…

Sick Moves!!!

TEAM Saturday Week #1 Loading

Warm up

Rope rows

Dips

Pull ups

OHS

Inversion to lower

Skill

Rope climbs

TEAM WOD

For time as a TEAM:

25 rope climbs

100 toes to bar

200 push ups

300 air squats

Friday Week #1 Loading

Warm up

OH duck walk

Walking Sampson

Strict toes to bar

Reverse hyper

Skill

OHS

WOD

3 rounds of:

3 OHS

50 double unders

Thursday Week #1 Loading

Warm up

Keg carry

Weighted GHD sit up

Weighted GHD back ext

Strict ring dip to true support

Strict pull ups

Skill

Single arm KB strict press

WOD

12 minute AMRAP

3 strict KB press R/L

10 burpees

6 box jumps

Wednesday Week #1 Loading

Warm up 

2 minutes of double unders

Reverse wall climbs

Negative HSPU

Hollow rocks

Super rocks

False grip pull up

Skill

Weighted pull ups & negatives

WOD

Every minute on the minute for 15 minutes

5 burpees

3 weighted pull ups (2 negative pull ups)