Week 2 Training 4

AMRAP 6

2 Shuttle runs
4 Walkouts
6 BB Thrusters (empty barbell)
8 Kip swings

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

AMRAP 6

400 m Ski erg (split anyhow)
20 Sync. DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

Rest 3 min

AMRAP 6

1-2-3-4-5-6…
Sync. Target burpee/Burpee pull up/Bar muscle up
Sync. Shuttle runs

Rest 3 min

AMRAP 6 (YGIG)

1 round of CINDY (5 Pull ups, 10 Push ups, 15 Air squats)

Rest 3 min

AMRAP 6

12 Sync. OH reverse lunges @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
30 Single crossovers (both partners)

Rest 3 min

For time

1200/1600 m row (split anyhow)

TC: 6

AMRAP 6

400 m Ski erg
20 DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25

Rest 3 min

AMRAP 6

1-2-3-4-5-6…
Target burpee/Burpee pull up/Bar muscle up
Shuttle runs

Rest 3 min

Every 90 sec x 4 (6 min)

1 round of CINDY (5 Pull ups, 10 Push ups, 15 Air squats)

Rest 3 min

AMRAP 6

12 OH reverse lunges @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
30 Single crossovers

Rest 3 min

For time

1000/1400 m row

TC: 6

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