Tuesday: 061317 (1-2)


Warm-up:

Weightlifting: Work up to x2 @8 RPE (Repeat) 4-6% Fatigue
Snatch

DE Lower: Work up to x2 @6 RPE (Repeat) 9-11% Fatigue
Speed Squat (Bands or Chains Optional)

Assistance Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pullup

MetCon
AMRAP 20:

20 Kettlebell Swing (1.5/1 Pood)
400m Run

(Recover to 67% HR after each round)

Post time per round to comments:

Wednesday: 121205 (2-3)


WEEK 2: Day: 3

Optional Olympic Weightlifting:
Light Olympic Weightlifting Practice.

Optional Skill Practice:
Pick something you are weak at.

Core Circuit:
Pick 3 exercises and do them in a circuit (10-25 reps).

MetCon:
4 RFT:

400 Meter Run
5 Strict Pullups
10 Wall Ball Throws 20/16#
15 Hand Release Pushups

Post time to comments:

Optional Post WOD:
1 Mile Easy Run or 1K Easy Row

Sunday: 121111 (3-7)


WEEK 3: Day: 7

Skill Practice:
Kipping Pullup Practice.

Warm-up:
Core Circuit. Pick 3 exercises and do them in a circuit (10-25 reps).

3 rounds not for time:

MetCon:
“Helen”

3 rounds for time:
400 Meter Run
21 Kettlebell Swings 1.5/1 Pood
12 Pullups

Post time to comments:

Kipping Pullup Tutorial: