Oly
BB or KB/DB - **CHOOSE ONLY ONE OPTION, NOT BOTH
Barbell Cycling Option-
4 Sets - Unbroken Complexes:
5 Snatch Pull or Clean Pull
4 Hang Power Snatch or Hang Power Clean
3 Power Snatch or Power Clean
2 Overhead Reverse Lunge (1/leg) or OHS
rest 90sec between sets - the goal is to add weight per set so start conservatively
Kettlebell Cycling Option -
4 Sets:
5 Single Arm KB Sumo Deadlift R
5 Single Arm KB Swing R
5 Single Arm KB Snatch R
5 Single Arm KB Sumo Deadlift L
5 Single Arm KB Swing L
5 Single Arm KB Snatch L
rest 60 sec between sets - Keep the sets unbroken
WOD
0:00- 10:00
For Time @ Tough Effort:
21 GHD Sit Ups or T2B or 30 Anchored Sit ups
15 Box Jump Overs or Step Overs
15 KBS
15 GHD Sit Ups orT2B or 20 Anchored Sit Ups
12 Box Jump Overs or Step Overs
12 KBS
9 GHD Sit Ups or T2B or 10 Anchored Sit Ups
9 Box Jump Overs or Step Overs
9 KBS
*7min Cap
Score time (at the 7 min mark, rest 3 min)
Beginning at 10mins on the clock
Every 5 mins x 3 Sets Complete the following:
15 Wall Balls 20/14
10 Hang Power Cleans (95/65) *
10 Bar Facing Burpee
15/10/7 Cal Bike
*rest the remainder of the time before the next 5min time period
** Option to add a little weight each round