Week 4 Training 4

EMOM 8

1: 50 sec machine
2: 50 sec shuttle run
3: 6-8 x Burpee high jump
4: 14-16 x DB Snatch (light weight)

Workout of the week can be done as a teamWOD or individually. You decide.

8 rounds (you go, I go)

7 Burpee double jump over DB
7 Double DB Clusters @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
7 (Banded) Strict Pull ups

Into:

8 rounds (you go, I go)

8 Knee raises/knees to elbows/T2B
8 Double DB snatch @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
8 Box jump over/Complete box jump overs

Into:

4 rounds (split anyhow)

20 cal row
20 Box step overs @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
6 Burpee pull ups/Burpee Bar muscle up

TC: 45

4 rounds

7 Burpee double jump over DB
7 Double DB Clusters @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
7 (Banded) Strict Pull ups

Into:

4 rounds

8 Knee raises/knees to elbows/T2B
8 Double DB snatch @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
8 Box jump over/Complete box jump overs

Into:

4 rounds

10 cal row
10 Box step overs @2x10/15 Intermediate: @2x12,5/17,5 RX: @2x15/22,5
3 Burpee pull ups/Burpee Bar muscle up

TC: 35

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