Week 5 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.

For time

50-40-30-20-10 (split anyhow)

Cal Row
DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
DB reverse lunges

Rest 2 min

10 rounds (YGIG)

6 Power cleans @30/40 Intermediate: @35/50 RX: @40/60
6 Shoulders to overhead
6 Knee raises/knees to elbows/T2B

Rest 2 min

2-4-6-8-10-12

Sync. Deadlift @40/60 Intermediate: @60/85 RX: @70/100

4-8-12-16-20-24

Sync. Target burpees

TC: 44

For time

25-20-15-10-5

Cal Row
DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
DB reverse lunges

Rest 2 min

5 rounds

6 Power cleans @30/40 Intermediate: @35/50 RX: @40/60
6 Shoulders to overhead
6 Knee raises/knees to elbows/T2B

Rest 2 min

2-4-6-8-10-12

Deadlift @40/60 Intermediate: @60/85 RX: @70/100

4-8-12-16-20-24

Target burpees

TC: 37

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