04 November 2021

RX

Strength/Skill

Every 2:00 x 7 complete

6-10 pistols per leg

Workout

WOD (AMRAP 12)

21 box jumps
15 KB swing
9 KB Thrusters

METCON

Workout

EMOM 30

Min 1 – 18 Wall Balls

Min 2 – 16 KB swng

Min 3 – 12 Reverse Lunges + 8 HR Push up

Min 4 – Max Distance

Min 5 – Rest

BASELINE

Workout

On a 26 minute clock

200m run
5 air squats
5 Hr Push Ups

400m run
10 air squats
10 Hr Push Ups

800m run
20 air squats
20 Hr push ups

in the reamaing time AMRAP of

10 down ups
20 burpee wall step ups

LEARN TO MOVE

Session 4

Olympic Lifting Series