Strength
Strict Press
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
*Based off of 90% of Heavy 1-Rep
Week 2 of 9
(Score is Weight)
WOD
4 SETS
AMRAP x 4 MINUTES
4 Box Jump Overs 24”/20”
2 Strict HSPU
4 Kipping HSPU
100m Run
-Rest 1:00 b/t Sets-
*Pick up where you left off.
(Score is Rounds + Reps)
Strict HSPU Option 1: DB Strict Press
Strict HSPU Option 2: Pike Push-Ups
Kipping HSPU Option 1: DB Push-Press
Kipping HSPU Option 2: Push-Up to Pike
Skill
EMOM x 12 MINUTES
MIN 1 - :40 Gymnastic Pull*
MIN 2 - :40 Double Under Practice
MIN 3 - :40 Hollow Body Flutter Kicks
(No Measure)
*Gymnastic Pull Options...
Strict Pull-Up (C2B Optional)
Kipping Pull-Up (C2B Optional)
Bar Muscle-Up
WOD
"END OF THE RAINBOW"
FOR TIME
2400 Meter Bike
Immediately Into...
5 ROUNDS
36 Double Unders
18 Russian KB Swing 55#/35#
6-9 Reps Gymnastic Pull (Athlete Choice)*
Immediately Into...
2400 Meter Bike
*Gymnastic Pull Options...
Strict Ring Row
Strict/Kipping Pull-Up
Chest to Bar Pull-Up
