Week 2 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.

4 rounds (YGIG)

6 min on/2 min off x 5

6 Double DB cleans @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
3 Burpee pull up / 3 Burpee C2B / 2 BMU

Then AMRAP

10 Sync. Alt. DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
10 Sync. Shoulder to overhead
15 Sync. Box Jumps

Total time: 38 min

Comment: In a 6 min time frame do the first part of 4 rounds (YGIG) and then do AMRAP until min 6. Rest 2 min and repeat 5 times.

2 ROUNDS

5 min on/2 min off x 5

6 Double DB cleans @2x12,5/17,5 Intermediate: @2x15/22,5 RX: @2x17,5/25
3 Burpee pull up / 3 Burpee C2B / 2 BMU

Then AMRAP

10 Alt. DB snatch @12,5/17,5 Intermediate: @15/22,5 RX: @17,5/25
10 Shoulder to overhead
15 Box Jumps

Total time: 33 min

Comment: In a 5 min time frame do the first part of 2 rounds and then do AMRAP until min 5. Rest 2 min and repeat 5 times.

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