Strength:
L1 &2:
Strict pullups, 10-10-10-10-10-10; use band or box as needed
L3:
strict pull-ups, 5x max reps
WOD:
50-40-30-20-10 reps for time:
Double unders
American kettlebell swing, 1.5/1 pood
Russian twist, 20/14lbs
Post reps and times to beyond the whiteboard.
Strength:
Overhead squat, 5-5-5-5-5
WOD:
5 rounds for time:
12 One arm Dumbbell overhead squat, (L), 50/35lbs
12 One arm Dumbbell overhead squat, (R), 50/35lbs
12 Ring dips
Post loads and times to beyond the whiteboard.
Strength:
Dumbbell bench press, 12-12-12-12
WOD:
5 rounds, each for time, with 2 minutes rest between rounds:
25 box jumps, 24/20 inches
15 medball slams, 50/40lbs
Post loads and times to beyond the whiteboard.
