WOD
1A) Bulgarian Split Squat 4X6 reps each leg @ 30X0 temp
Rest 60 seconds
1B) Forearm Plank Hold 4X60 seconds
Rest 60 seconds
2) 5 Rounds for Time:
10 Burpees
5 Push Jerks 135/95#
10 Toes to Bar
Competition Training
1) Three sets, not for time, of:
Alternating Pistols x 10 reps
L-Sit x 45-60 seconds
Rope Climbs x 2-3 ascents
2) Back Squat
*Set 1 – 4 reps @ 70%
*Set 2 – 3 reps @ 80%
*Set 3 – 2 reps @ 85-90%
*Sets 4, 5, & 6 – 7-8 reps @ 70-85% (Ass to Ankles)
Rest 3 minutes between sets.
3) Three Rounds for Time:
Row 500 Meters
50 Double-Unders
10 Toes to Bar
10 V-Ups
Rest 4 minutes