Pre WOD:
Toes to bar Progression 2/8
Movement Prep:
10 Kipp Swing
10 Kipping knee raises (hip height)
Level 1:
𝗔, 𝗧𝗲𝗰𝗵𝗻𝗶𝗾𝘂𝗲
𝗔𝟭, 𝗘𝟯𝟬 𝘀𝗲𝗰 𝗳𝗼𝗿 𝟯 𝗺𝗶𝗻: (𝟲 𝘀𝗲𝘁𝘀)
1 Toes to bar attempt as high as possible
𝗔𝟮, 𝗘𝗠𝗢𝗠 𝟱 𝗺𝗶𝗻: (𝟱 𝘀𝗲𝘁𝘀)
5 Kipping Knee Raises for Max height
𝗕, 𝗦𝘁𝗿𝗲𝗻𝗴𝘁𝗵
Accumulate 30 V Ups or Tuck Ups in as few sets as possible
Level 2 and 3:
𝗔, 𝟭 𝘀𝗲𝘁
Max unbroken Toes to bar
𝗕, If you got 3-6 reps on the unbroken set you should do option 1, if you got 7-15 reps you should chose option 2, if you got more than 15 reps you should chose option 3.
𝗢𝗽𝘁𝗶𝗼𝗻 𝟭:
𝟰 𝗿𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
5 reps for time. Unbroken or Split anyhow
Rest 2 min between rounds
𝗢𝗽𝘁𝗶𝗼𝗻 𝟮:
𝟯 𝗿𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
15 reps for time. Split anyhow
Rest 2 min between rounds
𝗢𝗽𝘁𝗶𝗼𝗻 𝟯:
𝟮 𝗿𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
30 reps for time. Split anyhow
Rest 2 min between rounds
WOD:
A1, 3 sets*7 Back Squat 70%/RIR 3
A2, 3 sets*11 Z DB Press
– Adjust reps or weight to RIR 2
– 1 more rep than week 1
B, Partner Amrap 15 min:
12 Box Jump Overs 24/20 inch
8 Box Step Ups 24/20 inch
4 Lengths Farmers Carry (7.5 m)
8 DB Front Squats
12 DB Push Press
DB Weight: 2*22.5/15 kg (50/35 lbs)
Post WOD:
60 min Zone 1-2 on Optional Erg/Run
Optional Finisher:
Core Strength – Hollow & Arch 2/4
EMOM 8 min:
Odd: 15 sec Hollow Hold + 10 V-Ups
Even: 15 sec Superman Hold + 10 Superman Rock
Increase movement quality or reps from last week
