Strength / Skillwork
Jump Rope Work
Max. Set of Double-Unders
Deadlift
8-8 / 5-3-1+ / 5
50-55% / 75-85-90% / 65%
Bench Press
8-8 / 5-3-1+ / 5
50-55% / 75-85-90% / 65%
Handstand Walk Practice
Handstand Walk
10′ – 10′ – 10′ – Max
WOD
None today
Foundation
Burn 45
Each section will have its own score.
– SECTION 1 –
Perform 3 rounds on the Row of:
– 2:00 Easy pace (Stay in green)
– 1:00 Good pace (Yellow)
– :30 Hard pace (Red)
– Rest :30 (Incl. on round 3)
Each calorie on Rower is one rep
REST 1:00
– SECTION 2 –
6:00 AMRAP of:
– 6 Jumping Pull-ups (bar 6″ above head)
– 6 Push-ups
– 6 Bench Dips
– 6 Leg Lifts
– 6 Squats
Heart rate should be yellow through-out with possible spikes to red.
Record reps performed
REST 1:00
– SECTION 3 –
6 Rounds of 1 min at each movement
– Jumping Rope
– Box Jumps 24/20″ (Step-ups is scaled option)
Heart rate will be Yellow/Red through-out
You can also do the sections in reverse order, but keep section 2 in the middle.
Cash Out
GHD Sit-ups: 4 sets of 5-10 (Scaled Version: Ab-mat Sit-ups)
