PRIMER:
8 am:
2 Rounds Alternating Efforts
Effort 1: 2 Minute Row
Effort 2 :
45s Samson Stretch
30s KB Swings
15s Walking Lunges
Practice Rounds 2 x
200M Row | 5-7 C2B | 25 Ft Left | 25 Ft Right | 25 Ft OH
9 am:
EMOM x 8:
Min 1: 40s Row
Min 2: Muscle Snatch + SGPP + OH + Snatch Balance + Hang Squat Snatch
3×3 High Hang Snatch + 3 Hang Snatch + 3 Low Hang Snatch
10 am:
600M Run
20s Dead Hang | Floor Sweeps
5 KTC | Frankensteins
5 KTE | High knees
5 T2B | Butt kickers
600M Run
WOD: WVG E13
600M Row | 60 C2B | 150 Ft Lunges
In 2 Heats: Lunges: 50 Ft KB left | 50 Ft KB Right | 50 Ft Overhead @ 53/35
Modifications:
Row: 1.2 Mile Bike
C2B: Reduce Reps | 60 KBS @ 53/35 |Russian For bulletproof shoulders
OH Lunges: Front Rack Lunges
WVG E14:
Snatch 1 RM
WVG E15:
1.5 Mile Run | 30 BMU | 1.5 Mile Run
Modifications:
Run: Reduce Distance | 4 Mile Bike
Bar Muscle Ups: 30 Burpee Chest to Bar | 30 Devil Presses
Dumbbell:
600M Row
60 DB Snatches
150 Ft of DB Lunges @ 50
Bulletproof Shoulders:
600M Row
60 DB Bent Over Rows
150 Ft of Med Ball Lunges
Bodyweight Version:
600M Run
60 C2B Pull ups
150 Ft of Bodyweight Lunges