Tuesday December 1, 2020

BUILT WOD - 3 Example Blocks

1. Skill Practice

10 Minutes of Double Under Practice.

Examples:

  • 1 Max unbroken set

  • 2 min AMRAP

  • EMOM x 10mins - 10 Double Under Attempts

2. Strength 1

E2MOM x 4 Rounds

3 Snatch Pulls @ 70% - 90% of 1RM Snatch

3. Strength 2

E2MOM x 6 Rounds

Alternating,

a) 8 - 12 Weighted Hip Thrusts

b) 4 - 8 HSPU OR Hand-release Push ups OR Big effort Handstand hold

HOME CONDITIONING

AMRAP 6

40 Mountain Climbers

10 Sit Ups

20 Squat Jumps

10 Sit Ups

5 Down ups

Rest 2 Mins

AMRAP 6

40 Jumping Jacks

10 Leg Raises

20 Plank Up Downs

10 Leg Raises

5 Burpees

Alex Procajlo