TUESDAY
Dynamic: high knees / butt kicks / lunges & spiderman’s
Calf pumps Mountain climber complex Air squats with T-twists
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Strength Development: Strict Pull-ups/Box Jumps
10 Minute EMOM
· 1st Min: Strict Pull-ups · 2nd Min: Box Jumps
Stimulus: · Building work capacity · Building set volume |
WOD
15 Minute AMRAP
· 3 Strict Ring Dips · 30 Double-unders · 3 Dumbbell Snatches · 3 Strict Ring Dips · 30 Double-unders · 6 Dumbbell Snatches · 3 Strict Ring Dips · 30 Double-unders · 9 Dumbbell Snatches · Continue to add 3 Dumbbell Snatches
Comptrain WOD
Stimulus: · Engaged shoulders/lats · Consistent pacing · Strong pull with the snatches |
Recovery Workout 15 Minute AMRAP
· 3 Ring Rows · 30 Double-unders · 3 Dumbbell Snatches · 3 Ring Rows · 30 Double-unders · 6 Dumbbell Snatches · 3 Ring Rows · 30 Double-unders · 9 Dumbbell Snatches · Continue to add 3 Dumbbell Snatches
Comptrain WOD
Stimulus: · Engaged shoulders/lats · Consistent pacing · Strong pull with the snatches |