Week 1 Training 4

2 Rounds

8 cal Bike
8 x Russian KB Swings (light KB)
8 cal Bike
8+8 box step ups
8 cal Bike
8 Ring rows
8 cal Bike
5 Walkouts

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

20 rounds (YGIG)

8 Wallballs 14/20 lbs
6 Burpee over wall ball

Directly into

10 rounds (YGIG)

10 Deadlift @30/45 Intermediate: @35/50 RX: @40/60
5 Clean & Jerk
10 Knee raises/knees to elbows/Toes to bar

Directly into

5 Rounds (split anyhow)

200 m run (both)
20 Box step overs @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
10 Burpee pull ups/ 5 Bar muscle up

tc: 49

10 rounds

8 Wallballs 14/20 lbs
6 Burpee over wall ball

Rest 2 min

5 rounds

10 Deadlift @30/45 Intermediate: @35/50 RX: @40/60
5 Clean & Jerk
10 Knee raises/knees to elbows/Toes to bar

Rest 2 min

5 Rounds

200 m run
10 Box step overs @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
5 Burpee pull ups/ 3 Bar muscle up

TC: 35

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